Cardiovascular disease is the leading cause of death worldwide for both men and women. According to the World Health Organization (WHO) Cardiovascular diseases claim an estimated 17.9 million people each year, or about 31% of all deaths.
According to a newspaper report TIME NOW NEWS Heart disease Cardiovascular disease is a group of cardiovascular disorders, including coronary heart disease and other conditions. Most heart disease can be prevented through lifestyle choices such as eating a healthy diet, staying physically active, not smoking, limiting alcohol and stress intake, and staying healthy. A healthy weight and World Heart Day, which is celebrated on September 29th every year, encourages people to live a heart-healthy life.
Diet and exercise play a major role in maintaining a healthy cardiovascular system. While exercise improves circulation and keeps you in shape, eating a good diet helps keep arteries unclogged and actually protect them from damage, and there are some foods that can greatly boost your heart health, while others can harm them..
The best and worst foods for your heart
Here’s what you should eat to maintain a healthy heart:
Fatty fish: Fatty fish like salmon, tuna, trout, and mackerel contain omega-3 fatty acids that can help ward off inflammation. While you can also get omega-3 fats from plant sources like flaxseed, your body will have to convert them from alpha-linolenic acid..
The rainbow diet: Include fruits and vegetables of all colors of the spectrum in your diet phytochemicals, which are vitamins, minerals, and antioxidants that prevent free radical damage to the arteries, impart color to food, each color that contributes to different nutrients. The goal is to keep your meals as colorful as possible.
Mixed nuts: Nuts are rich in nutrients and rich in fiber, protein and polyunsaturated fats. They promote satiety and make it easy for you to avoid processed snacks or junk food, both of which are high in unhealthy refined carbohydrates..
Extra virgin olive oil: Rich in monounsaturated fats that help lower the level of bad or bad cholesterol, and it is also rich in antioxidants that help prevent free radical damage to cells, keeping the arteries free from fatty deposits and plaque..
Barley is a good source of soluble fiber, which binds to cholesterol and prevents fat accumulation. It also reduces cholesterol production in the liver, which also helps control lipid levels. Beans are a good non-grain source of soluble fiber.
Foods harmful to the heart
Fried foods: Fried foods have been linked to an increased risk of heart disease. Traditional methods of frying create trans fats that raise harmful cholesterol and lower the level of good cholesterol.
Soft drinks: For most people, the biggest source of added sugar in their diets is not food but drinks. It contributes to inflammation, diabetes, high cholesterol and obesity, all of which are risk factors for heart disease.
Processed meats: Processed meats contain a lot of saturated fat, and even the low-fat options tend to contain a lot of salt. Excess sodium increases blood pressure, which puts your heart at risk.
Junk food: Fast food is associated with saturated fat and a high level of carbohydrates, which negatively affects heart health. It has also been linked to unhealthy weight gain and maintenance of unsuccessful weight loss.Many junk foods contain processed meats that increase their sodium content..
Biscuits and pastries: Most commercially produced baked goods are not only full of sugar, but are also made with saturated fats like palm oil and butter, or trans fats like hydrogenated vegetable oils.