In order to prevent heart attacks or cardiac arrests, you must avoid munching unhealthy food, and eat a diet rich in fiber, healthy fats and essential nutrients.
Although according to cardiologists, deaths due to heart disease have dropped in recent years. But it’s still the No. 1 killer of Indians. The good news is that we now understand various ways on how to prevent cardiovascular disease, which comprises of both strokes and heart attacks.
It’s clear that hale and hearty eating and living (like working out more!) as well as regular checkups with your cardiologist can make a great difference.
Read on to get an insight on what you must be counting in your diet to keep your heart happy for decades to come.
Oatmeal is known to be high in soluble fiber, which can make your cholesterol low. “It works as a sponge in the digestive tract and steeps up the cholesterol so it is removed from the body and not riveted into the bloodstream,” says Dr. Semitha, a renowned Heart Specialist in Mumbai. He however recommends evading instant oatmeal, which often comprises of sugar, and choosing instead conventional or even quick-cooking oats. Some other whole grains such as whole wheat, whole grain barley and corn are also best for the heart as a substitute for oatmeal breakfast.
Along with blueberries, but strawberries and other berries too are beneficial for heart. According to a study by a group of cardiac surgeons, women aged 25-42 who consumed more than 3 servings of blueberries a week had a 30% low risk of heart attack in comparison to those who consumed less. The group of cardiac surgeons endorsed the benefit to compounds called as anthocyanins, flavonoids (that are anti-oxidants) which might reduce blood pressure and widen blood vessels. Anthocyanins tend to provide plants their red and blue colors.
A number of studies by some of the best cardiac surgeons have now shown that dark chocolate would benefit your heart. Daily chocolate consumption could decrease non-fatal heart attacks and heart stroke in individuals at high risk for these complications. The findings by these best cardiac surgeons applied only to dark chocolate, indicating chocolate formulated of at least 60-70% cocoa. Dark chocolate encompasses flavonoids called polyphenols, which might help normalize blood pressure and avoid blood clotting and inflammation. However, milk chocolate and most sweet candy bars don’t make the mark when it comes to taking care of your heart.
Your heart specialist will suggest “Soy” as a superfood for a healthy heart. Soy products, counting to soy milk and tofu, are a decent way to add protein to your diet deprived of unhealthy fats and bad cholesterol. Soy products comprises of high levels of polyunsaturated fats (which is definitely good for your health), fiber, vitamins, as well as important minerals. In addition, soy might reduce blood pressure in individuals who eat food high in refined carbohydrates. And in comparison with milk or other proteins, soy protein can essentially diminish LDL or “bad” cholesterol in your body.
Tomato consumption in India has been increasing day-by-day and that’s a good thing. Just like potatoes, tomatoes are known to be high in heart-healthy potassium. Further, they’re an extremely good source of the antioxidant “lycopene”. Lycopene is a carotenoid that might facilitate in eliminating bad body cholesterol, keep blood vessels open, and lessen the risk of heart attack. And since they’re low in calories and sugar, they don’t detract from an existing-healthy diet. They’re excellent for the body in a number of ways which includes weight loss.