Heart diseases account for one-third deaths all over the world. Your diet plan plays a major role in your health and an unhealthy diet can have a negative impact on your heart, risking you of heart diseases. However, getting a regular consultation from a cardiologist in Karachi is also very important to stay on track.
Nevertheless, certain foods can have an influence on blood pressure, cholesterol levels, triglycerides, and inflammation, which are risk factors for heart disease. As all orthodontists and dentists are quick to recommend, though, make sure you brush your teeth within 30 minutes anytime you have a meal – especially if you have eaten sugary foods – to maintain your oral health.
5 Healthy Foods That Can Prevent Heart Disease
Here are some of the foods that maximize the health of your heart.
Salmon is rich in omega 3 fatty acids, which decreases the risk of abnormal heartbeats, lowers the triglyceride levels, slows the growth of plaque formation in your arteries and lowers the blood pressure slightly. The American Heart Association recommends taking two servings of omega-3 rich foods like salmon every week. It should be equivalent to a serving of 3.5 ounces.
Moreover, salmon is a versatile food. You can either eat it as it is or mix it up with your pasta or rice. To give it a protein punch, add it to your salads.
Ground flaxseed also consists of omega 3s, along with soluble and insoluble fiber. It has one of the highest sources of lignans. Lignans have both estrogen and antioxidant qualities.
It is easy to incorporate ground flaxseeds into your diet and you can literally mix them with anything. Whether it is sprinkling it on your breakfast cereal, low-fat yogurt or muffins, it tastes good with all!
Oatmeal is a tasty and healthy breakfast food. It is also a good source of omega 3 fatty acids. Moreover, it is a fiber superstar, which offers 4 grams of fiber in every one-cup serving. It also has nutrients, for example magnesium, iron, and potassium.
Top your oatmeal with fresh berries to make it even healthier. You can also try fat-free oatmeal cookies, oat bread or rolled oats, if regular oatmeal isn’t your thing.
Nuts lower the cholesterol of the blood and are very healthy for the heart. Almond is the gold standard choice. They consist of plant omega-3 fatty acids, magnesium, calcium, Vitamin E, fiber and monosaturated and polyunsaturated fats, which are favorable for the heart.
You can top your salads, yoghurt and even dessert with almonds or eat them like a snack. You can also try eating it with your meals, for example, almonds and chicken or salmon with almonds for a nice crunchy meal. Go for almonds that are unsalted for better protection.
However, be sure that your almonds are raw roasted and not oil roasted. Moreover, even though they are healthy for the heart, they are also high in saturated fats. Hence, they are best eaten in moderate quantities.
Brown rice is not only tasty, but also a very healthy food for the heart too. It provides B-complex, magnesium, fiber, and vitamins.
It can be added to just about any dish. Brown rice with chopped vegetables are a great lunch or dinner option.
Food and healthy diet plan aside. Anyone who is at the risk of heart diseases should regular visit their cardiologist in Lahore for a thorough check-up.