Foods to Eat to Prevent Heart Disease
One of the major contributors to heart disease is the food we consume. Eating the right kind of food can help prevent heart diseases.
Oily fish
One of the top foods to prevent heart disease is oily fish. These fish are rich in fatty acids and contain omega-3. Studies have shown that omega-3 is good for the heart. It can control plaque buildup and reduce triglycerides. Fish like salmon, mackerel, tuna, and herring are ideal for the heart.
Vegetable oils
The use of certain vegetable oils in the process of cooking can be good for the heart. Corn oil, safflower, olive oil, and canola oil contain omega-3 and omega-6. They lower bad cholesterol levels and are good for the heart.
Garlic
Garlic is a commonly used food. It is known for having a compound that reduces cholesterol levels in the blood. However, it should be eaten raw (about 2-3 cloves) a day for best results.
Fruits and vegetables
One of the best foods for people with heart problems is fruits and vegetables. Apart from providing nutrients, they have antioxidants that can help fight free radicals. They also help improve immunity. Fresh fruits and vegetables should be consumed every day.
Whole grain
Grains found in most stores are processed and unhealthy for the heart. Consuming whole grains is recommended, as it contains fiber. It can help control blood pressure. Whole grains, wheat bread, whole grain wheat pasta, brown rice, quinoa, and barley can be a part of the diet.
Low-fat proteins
The best sources of proteins are dairy products and meats. However, these have a high amount of fat, which is unhealthy for the heart. Proteins are essential for the body and foods with low-fat proteins should be consumed. Low-fat milk, eggs, skinless poultry, lean meat, legumes, and soy are recommended.
Low salt foods
Sodium in salt is bad for blood pressure and can affect the heart. To prevent heart diseases, salt consumption must be reduced. Low salt food can be consumed, especially while buying canned foods. Herbs and spices can be used as an alternative to salt while cooking.
Dark chocolate
Fortunately, dark chocolate is healthy for the heart and can prevent heart disease. Dark chocolate can help prevent plaque buildup; however, it should be consumed in moderation.
Coffee
Some studies have shown that coffee can help reduce the risk of heart disease. Not more than two to three cups a day is recommended.
Green tea
Green tea is rich in antioxidants that reduce inflammation and fight cell damage. It can reduce blood pressure and is good for the heart.