Your heart health is compromised by wrong food choices, here’s what to eat and what to avoid – Moneycontrol

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A healthy heart ensures efficient blood circulation and delivers vital nutrients and oxygen to the body (Image: Canva)

Have you ever felt the rhythmic beat of your heart, a subtle assurance that all is well within? Your steady pulses suggest that you have a healthy heart.  However, as the epicentre of your circulatory system, the  silent language of your heart  can sometimes be disrupted, and can highlight the importance of cardiovascular health.

A healthy heart ensures efficient blood circulation and delivers vital nutrients and oxygen all over your body. However, poor heart health can result in a number of issues, from cardiovascular diseases to compromised overall functionality. Studies emphasise the significance of maintaining a healthy diet by opting for minimally processed whole foods.

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In contrast, ultra-processed foods, characterised by increased levels of refined carbohydrates, added sugars, unhealthy fats, sodium, and artificial additives, contribute to more cardio-metabolic risk factors and heightened calorie intake. Moreover, a higher consumption of ultra-processed foods could lead to a decrease in the intake of cardioprotective foods like fruits and vegetables.

Certain factors effect the well-being of your heart. Among these, lifestyle choices, diet, lack of physical activity, and genetic predispositions play vital role in determining heart health. According to the American Heart Association (AHA), poor heart health can lead to conditions like coronary artery disease, heart attacks, and heart failure.

Apart from tweaking your lifestyle and including positive changes, you can also include these foods to improve your heart health:

Berries: Berries, such as blueberries and strawberries, are packed with antioxidants that help combat oxidative stress, and prevent heart diseases. These tiny powerhouses also contain anthocyanin, which is linked to a reduced risk of heart attacks.

Fatty fish: Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids. These essential fats play a vital role in reducing inflammation, lowering blood pressure, and preventing the formation of blood clots.

Leafy greens: Spinach, kale, and collard greens are a treasure trove of vitamins, minerals, and antioxidants. These greens contribute to lower blood pressure, improved arterial function, and a reduced risk of heart diseases.

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Whole grains: Foods like oats, quinoa, and brown rice are abundant in whole grains and are high in soluble fibre. This fibre helps lower cholesterol levels and keeps the arteries clear and also reduces the risk of heart-related issues.

Nuts: If you love to snack up on nuts and seeds, here’s the good news: Almonds, walnuts, and chia seeds are heart-friendly choices. They are packed with omega-3 fatty acids, fibre, and plant sterols and promote heart health by reducing cholesterol levels and inflammation.

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