Even though deaths associated with heart disease have decreased in recent years, it still contributes significantly to the mortality rate and is the biggest killer in the US.
I don’t even need to discuss how common heart disorders have obviously become nowadays, either because of our lifestyle or diet, what’s even more concerning is that it is no longer an old age disease.
Fortunately, we now know a lot about how to prevent cardiovascular issues, including strokes and heart attacks. It’s clear that healthy eating and living can make a really huge difference for your heart as well as your waistline.
You can lower your risk of developing the cardiovascular diseases by eating certain foods on a daily basis. While some help lower your blood pressure, others keep your cholesterol well balanced.
Check out these 7 healthy foods that will protect you against heart attack and remove plaque naturally
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Oats contain a kind of fiber that has the ability to reduce your LDL cholesterol and help keep your arteries clear. This superfood is also rich in potassium, folate, and omega 3 fatty acids.
Just one and a half cups of well-cooked oatmeal or a bit over one cup of cooked barley can provide you with the daily necessary amount of beta-glucan, which helps reduce your cholesterol.
You can start your day with a steaming bowl of oats and top it with fruits or nuts.
Oranges consist of pectin, which fights cholesterol and helps prevent heart failure.
In fact, pectin acts like a big sponge inside your body, absorbing cholesterol in food and restricting its absorption.
This fruit is also loaded with potassium, which helps keep your blood pressure under control. In addition to its antioxidant hesperidin which can lower blood pressure as well.
According to a 2009 study, people with a diet high in fruits and veggies reduced their risk of heart failure by almost 40%.
3. Olive Oil
Olive oil is an ideal option when you need to reduce saturated fat that’s found in butter, whole milk, and meat.
In fact, the fats you get from animal products, as well as trans fats, increase your bad cholesterol and can lead to fat buildup inside your arteries.
Olive oil is full of monounsaturated fats, which lower your bad LDL cholesterol and decrease your risk of developing heart disease.
You should better consume virgin or extra-virgin varieties, as they’re the least processed, and you can also use them in cooking instead of butter.
4. Black Beans
Black beans are known for their heart-healthy effects and are regarded as a major component of a healthy diet.
They are rich in antioxidants, folate, and magnesium, which are great for reducing cholesterol, blood sugar, and blood pressure.
Moreover, these beans have been shown to decrease glycemic response when consumed alone, or along with a higher glycemic food such as rice.
Including black beans into your diet can help you prevent cardiovascular issues and maintain a good heart health.
Broccoli is a good source of vitamin K, which helps prevent calcium from damaging your arteries.
This amazing vegetable is also loaded with fiber, which can help reduce your cholesterol levels, as well as your blood pressure.
Eating broccoli can provide you with better blood-pumping ability and a significantly reduced risk of a heart attack.
Avocados are one of the best sources of healthy monosaturated fats, which have been proven to help reduce bad cholesterol, and thus, lowering your risk of stroke and heart attack.
This awesome fruit can also help your body in the absorption of other carotenoids, particularly lycopene and beta-carotene, which are important for heart health.
You can easily add some avocado to a spinach salad or a sandwich to raise the levels of heart-healthy fats in your diet.
More than two hundred studies have examined the health benefits of turmeric in many different heart conditions to find out that this spice safeguards your heart and also fights several metabolic conditions that may lead to increasing your risk of developing heart diseases.
This amazing spice is a strong anti-inflammatory. It works inside your body to reduce inflammation, which is a primary cause of the hardening of arteries (arteriosclerosis). Furthermore, it prevents the migration of immune cells to the site of inflammation.
You should use this list as a guide in creating homemade snacks and meals with a healthy perspective. Remember that just a few simple changes could make an immense difference for your cardiovascular health.