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7 Foods to help maintain a Healthy Heart

Heart disease has killed more people in America than all other disease combined. The fact that the rate of deaths has decreased in the recent years is soothing and people must care even more than before at this time. There are tons of ways in which a person can keep his heart healthy. The one major to keep the Heart healthy is to have a diet chart capable enough to keep the disease at bay. Read the article to check out the foods which can help you keep your heart healthy.


Salmon, Sardines, and Mackerel (Omega -3 Fatty Acid)


Fishes can be a productive diet for any disease and Salmon becomes one of the best fatty fishes like Sardines and mackerel. These fishes have a huge amount of Omega-3 fatty acid, the one who has the capability to restrain arrhythmia (irregular heartbeat) and Atherosclerosis (plaque build-up in the coronary artery) which leads to Coronary Artery Disease. As per the American Heart Association (AHA), eating fatty fish who contain Omega-3 fatty acids is preferably at least two times in a week. Omega-3 fatty acids can also be obtained as the dietary supplement in the market.


Oatmeal


As per Lauren Graf, Dietician and Director of Cardiac Wellness Program at Montefiore Medical Centre in New York, Oatmeal is the game-changer diet for those carrying heart ailment due to diabetes. Oatmeal is highly soluble in Fibre and which can lower Cholesterol by acting as a sponge in the digestive tract and soak up the cholesterol and prevents it from getting mixed in the bloodstream. Other whole grains such as bread, pasta, and grits are also good for the Heart if taken in the proper ways.


Blueberries, Strawberries, and Berries


Taking berries in a good serve can help lower the chances of heart attack. As per a survey conducted in the year 2013 focusing on the usage of Berries, women aged between 25 to 45 years who ate berries more than 2 times in a week can reduce chances of a heart attack by 32% in comparison to those who did not eat berries. But what is that it contains? As per the experts, Berries contain anthocyanins, flavonoids, which are antioxidants, help in the reduction of blood pressure and dilate blood vessels. These are the tissues in plants who give them red or green colors.


Dark Chocolates


Often our parents ask us to not take chocolates but dark chocolates, in fact, help us scare away heart disease. A daily consumption of dark chocolate can help reduce nonfatal heart attack and strokes occurrences. The help can only come from chocolates who have more than 60% cocoa. Dark chocolates contain flavonoids called Polyphenols which may help reduce blood pressure. But don’t mistake it for milk chocolates and candy bars.


Citrus Fruits


Fruits are the most beneficial substances for Heart disease. oranges and grapes have flavonoids which reduce the chances of ischemic stroke caused by a blood clot. These fruits also contain Vitamin C which has been linked with a lower risk of heart disease as well. but the packaged products have sugar in them and hence the doctors ask you to eat more fruits than to take their juices.


Nuts            


Nuts such as almonds, walnuts, pistachios, peanuts and macadamia nuts contain fiber which is good for the health of your heart. They contain Vitamin E which helps lower the cholesterol. Also, walnuts have a high amount of Omega-3 fatty acid which is a proven remedy for heart ailments.


Legumes


Legumes such as Beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat in it. as per a study, people who ate legumes four times week had 22% fewer chances of getting a heart disease in comparison to those who did not eat. They also help control blood sugar and hence is a win for all diet. 

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