Heart diseases are so common that represent a number one killer in the country. Heart attacks and strokes occur due to clogged arteries which can interrupt the blood flow throughout the whole body.
Numerous factors can raise the risk of a heart attack, such as insufficient movement, unhealthy diet, and stress. Nevertheless, you can introduce some simple changes in your diet in order to protect your health and yourself, reducing thus the risk of heart disease.
Here is a list of some foods and drinks which can help you keep your arteries free of blockage:
This type of fish is believed to be the most beneficial food for the health of the heart. Salmon is abundant in healthy fatty acids which are naturally present in the fish. These fatty acids can reduce the level and prevent the occurrence of cholesterol and triglycerides in the blood and inflammation.
Other healthy types of fish that also need to be included in your diet are mackerel, herring, and tuna. Do not forget that the fish you buy needs to be organic.
2. ORANGE JUICE
Pure, natural orange juice is rich in antioxidants, compounds that support the health of the blood vessels. Furthermore, these compounds help in the reduction of the high blood pressure.
In order to get the recommended daily amounts of vitamin C, you need to drink two glasses of fresh orange juice every day. by doing so, you will provide your body with the vitamins and minerals necessary for maintaining your health.
A number of studies have confirmed that drinking two to four cups of coffee on a daily basis can reduce the risk of heart attack by 20 percent. Still, do not forget that excessive consumption of coffee can be harmful to your stomach.
Nuts are abundant in healthy fats, including omega-3 fatty acids and unsaturated fats. Nuts are also pretty beneficial for regulation of the levels of cholesterol in the blood, as well as for boosting the memory and the health of the joints. In order to enjoy the benefits of the nuts, you need to consume one handful of almonds and walnuts on a daily basis.
5. PERSIMMON FRUIT
The persimmon fruit is abundant in fiber and healthy sterols, which is very beneficial when it comes to reduction of the cholesterol levels. This fruit has a sweet flavor, which is the reason it is called ‘divine fruit’. Include this fruit in your everyday diet by adding it to the cereals and salads you consume.
The active compound of turmeric is curcumin. This compound has numerous helath benefits, such as reduction of the tissue inflammation and prevention of overactive fat storage. Add turmeric to your meals, or consume it as a tea.
7. GREEN TEA
Green tea is known for its strong calming and energizing effects. This is due to the fact that green tea is rich in catechin, a potent antioxidant that can support the metabolism and reduce the absorption of cholesterol. For best effects, drink one to two cups of green tea on a daily basis.
If you consume cheese in moderate quantities you will reduce the levels of cholesterol in the blood and the blood pressure.
Watermelon is not only a refreshing fruit, but it is also a very healthy one. This fruit supports the production of nitric oxide and the health of the blood vessels. You are recommended to consume watermelon as often as you can and enjoy its amazing benefits.
10. WHOLE GRAIN
These ingredients contain large amounts of fiber and thus help in the reduction of the cholesterol in the blood and in the prevention of cholesterol buildup in the arteries. Oats, whole grain bread, and brown rice are some of the foods that are the best sources of whole grains. Whole grains will also help you break down the cholesterol that has already built up in the blood.
This fruit is an excellent source of potassium, and if you consume it or if you drink the cranberry juice on a regular basis, you will reduce the levels of bad cholesterol and increase the levels of the good one. Take two glasses of cranberry juice every day and you will reduce the risk of heart attack by 40 percent.
Seaweed is abundant in nutrients, including minerals, proteins, vitamins, antioxidants, and carotenoids. If you eat this ingredient regularly you will control your blood pressure and reduce the cholesterol levels by 5 percent.
This ingredient is most commonly used as tea or added to the baked products. It is highly efficient when it comes to preventing the buildup in the arteries and fighting the high cholesterol. It is enough that you take only one teaspoon of this spice a day, and you will significantly improve your health.
Pomegranate is a type of exotic fruit that is rich in phytochemicals that can promote the production of nitric oxide in a natural way, thus improving the blood circulation. This fruit is also great when added to salads.
This vegetable is an excellent source of potassium and folic acid, so it is highly beneficial when it comes to reduction of the high blood pressure, supporting the muscle tissues, and reduction of the risk of heart attacks.
Broccoli is a vegetable rich in vitamin K and highly beneficial in reducing the blood pressure and the levels of bad cholesterol in the blood. You are recommended to consume it in all ways: whether it is raw, boiled, as a snack, or added to another, bigger meal.
17. OLIVE OIL
The secret to good health and longevity is consumption of high-quality olive oil. The cold-pressed one is especially rich in healthy fats and helps in the reduction of the levels of cholesterol. By consumption of olive oil, you lower your risk of heart attack by 41 percent.
This vegetable can help you prevent clogging of veins, inflammation and lower the levels of cholesterol in your blood. You can consume it in different combinations: as a side to noodles or potatoes, in soups, or as a main dish.
Blueberries are abundant in numerous nutrients, including potassium, meaning that you are highly recommended to consume this fruit, either raw, or drink blueberry juice. Drinking this juice will help you increase the levels of the good cholesterol and decrease the levels of the bad cholesterol in your blood. Drink two glasses of this juice on a daily basis, and you will lower your risk of heart attack by up to 40 percent.
This fruit has gained its popularity thanks to the numerous health benefits it provides. Avocado is rich in fats that promote a healthy balance between the bad and the good cholesterol. Consume avocados as much as you can: with eggs, as an addition to your salads, or on bread – it is up to you.