FOODS GOOD FOR HEART DISEASES

What is heart disease?

Heart disease is a cumulative term used for several conditions which effect your heart. It

includes diseases like -

 Blood vessel disease, such as coronary artery disease

 Heart rhythm problems (arrhythmias)

 Heart defects you're born with (congenital heart defects)

 Heart valve disease

 Disease of the heart muscle

 Heart infection

According to the Centre for Disease Control and Prevention (CDC), heart disease is a leading

cause of death in the United States. Heart diseases can be treated easily when caught early.

Each disease has its own symptoms but here are a few common ones.

 Chest pain, chest tightness, chest pressure and chest discomfort (angina)

 Shortness of breath

 Pain, numbness, weakness or coldness in your legs or arms if the blood vessels in

those parts of your body are narrowed

 Pain in the neck, jaw, throat, upper abdomen or back

 Dizziness, light-headedness and fainting.

Now, that we’ve established the symptoms and causes of a heart disease, let’s look at the

list of foods that help maintain a healthy heart.

Right foods for a healthy heart

Healthy heart is the way to go. When trying to mind the health of the heart, one’s food

habits matter a lot. One should maintain a healthy diet and try to cut back on food with high

level of sodium, high fat dairy products, fatty meats, etc. and should focus on including

more fibre in their diet.

1. Reishi Mushroom are rich in sterols

Reishi mushrooms have a lot of nutrients which includes beta-glucans and triterpenoids,

compounds that can lower blood sugar levels and blood pressure levels, reducing

your diabetes and heart disease risk. They help in boosting immunity and reduce stress

levels.

Research shows that people with clogged arteries have reduced chest pains and

shortness of breath with the consumption of reishi mushroom extracts. Reishi

mushrooms are also rich in sterols, which in combination with triterpenoids helps in

maintaining healthy blood lipid levels.

2. Fish High in omega-3s

According to a study, Omega-3 fatty acids from fatty fish may have a protective role in the

risk of developing heart disease and slightly reduce the risk of cardiovascular disease

events and arrhythmias. They help keep your arteries clear, put your blood pressure on

an even keel, and curb your triglycerides, which are fats in your blood that can raise your

heart risk.

3. Dark chocolate for your cravings and arteries

Several studies have shown that consumption of dark chocolate less than six serves a

week has helped with lowering the risk of heart diseases like developing calcified plaque

in the arteries and coronary heart disease. It is advised to consume a high-quality

chocolate containing at least 70% of cocoa (The fibre and protein increase with higher

cocoa and the sugar decreases).

4. Legumes are high in fibre

According to results of an abstract published by the department of Epidemiology, Tulane

University School of Public Health and Tropical Medicine, consumption of legumes four

or more times in a week can reduce risk of coronary heart disease by 22% and

cardiovascular disease risk by 11%, as compared to those who consumed legumes only

once a week. Consumption of legumes, which are high in bean protein and water-soluble

fibre, may be associated with a reduced risk of coronary heart disease (CHD).

5. Flaxseeds and chia seeds strengthen the heart walls

Flaxseeds contain omega-3 fatty acids, fibre and phytoestrogens to boost heart

health. Chia seeds also provide omega 3, fibre and protein and can be eaten whole. As a

plant source of fatty acids, chia and flax seeds contain alpha-lipoic acid (ALA), which

has antioxidant properties. According to a combined study conducted by the universities

of East Anglia, Durham and Manchester, UK, consuming ALAs may slightly reduce heart

attack risk and death from coronary events.

6. Leafy Vegetables contain magnesium

A new study from Edith Cowan University (ECU) in Joondalup, WA, in Australia finds that

leafy greens and other vegetables high in nitrates in particular confer significant

cardiovascular benefits. Spinach is one of the best sources of dietary magnesium, and

consumption of spinach is associated with a raft of health benefits. Regular consumption

of magnesium helps maintain a healthy heart beat.

7. Berries are full of antioxidants

Berries are also full of antioxidant polyphenols, which help to reduce heart disease risk.

Berries are a great source of fibre, folate, iron, calcium, vitamin A, and vitamin C, and

they are low in fat. One study, conducted by the Universities of Nevada and Oklahoma, in

33 adults with obesity showed that consuming strawberries at two and a half servings for

4 weeks significantly improved insulin resistance and LDL (bad) cholesterol.

Tips for a healthy heart diet

 Check your portion sizes – Managing the portion size of every meal is a very

important step which helps in preventing all kinds of diseases, especially those of the

heart. One should keep in mind to not cut off important nutrients.

 Include Physical exercise in your routine - A number of studies have also shown that

people who exercise regularly are less likely to suffer a sudden heart attack or other

life-threatening cardiac event. While exercise has benefits in and of itself, the best

way to prevent heart disease is to combine exercise with a healthy diet.

Additional benefits of exercise

 Improves the muscles’ ability to pull oxygen out of the blood, reducing the need for

the heart to pump more blood to the muscles

 Reduces stress hormones that can put an extra burden on the heart

 Works like a beta blocker to slow the heart rate and lower blood pressure and

increases HDL or “good” cholesterol and helps control triglycerides.

Including the foods mentioned above along with a balanced diet and an active life style

is the secret to a healthy heart.