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8 Super Foods That Greatly Reduces the Risk of Heart Diseases

Heart diseases are emerging as number one killer disease in India. It spares none, both the rural and urban population are falling prey to it. Cardiovascular diseases are not partial to a particular gender, they afflict both men and women impartially. People are waiting for a magic pill that would rid them of any heart disease not realizing simple change in your dietary preferences can greatly reduce the chances of getting heart illness. Yes!! Though it looks suspiciously simple & ridiculously easy, WHAT YOU EAT can greatly REDUCE the RISK of HEART DISEASES!

A healthy eating style inculcated in childhood significantly reduces the chances of heart risk. Ah!! I hear you groaning about how you are an adult who has not kept to healthy eating habits, Well, Good news for you as well – cleaning up your eating regimen can still have a positive influence on your heart *So start clearing away the junk pile on your table Huh!*

Cardiologist Arthur Agatston, creator of south beach diet  says,” “In traditional societies, where people don’t eat processed foods, heart disease is rare.

If you start with a healthy diet in childhood, heart attacks are almost completely preventable.

 

In that spirit, lets have a look at some of that foods that can and does reduce the risk of heart diseases markedly.

 

8 Super Foods to Combat various Heart Diseases & Keep Your Ticker Healthy!

 

1. Dark Chocolate

Dark Chocolate

Lets travel the heart highway through the sweet route. Contrary to several ingrained beliefs & prejudices, studies have shown that dark chocolates are actually beneficial to our heart. Daily consumption of dark chocolate could reduce non-fatal heart attacks and strokes in people who are at high risk. Dark chocolates contain polyphenols, a flavonoids that helps in blood pressure, clotting and inflammation.

Note: These findings apply ONLY to dark chocolates. The milk chocolates and most other chocolates including candy bars don’t make it to the list.

(Also Read: 10 Foods to Lose Weight Naturally)

2. Orange

Orange

The humble orange is treasure trove of healing magic for heart. Pectin, the fiber of orange acts like a powerful sop that sucks up all the cholestrol in food, preventing the absorption in your body. The potassium in the oranges helps keep the blood pressure normal by balancing the salt.

Congestive heart failure is a condition that is tough to treat, even with drugs. The citrus pectin nullifies galectin-3, a protein that causes the scarring of heart tissue which usually lead to congestive heart failure.

Oranges reduce cholestrol, heart failure and blood pressure.

The best way to maximize the benefits of oranges is to EAT IT instead of turning it into a juice.

“A 2009 study showed that a diet high in fruits and vegetables decreased the risk of heart failure by 37%.”

 

3. Green Tea

Green Tea for Heart diseases

Green tea has been growing in popularity especially after people realized its weight loss properties. However, green tea has other health benefits as well. Studies found that a person who drank four or more cups of green tea daily reduced their risk of getting heart diseases by 20%. Catechins, an antioxidant present in green tea might be the reason for the health benefit.

 

4. Almonds or Any Nuts

heart diseases

 

22 almonds a day gives your heart another day! There is a perception that eating nuts makes one fat but most of the studies show that people who eat nuts on regular basis are leaner than many people who don’t. Nuts such as almonds, walnuts, pistachios and peanuts possess fiber which are good for your heart. Plant sterols present in almonds reduces the absorption of cholestrol and the unsaturated oils increases the output of HDL in the liver. A study found 2 servings of nuts per week reduced the occurance of arrhythymia – a fatal condition.

Nuts contain Vitamin E which helps in reduction of bad cholesterol. Walnuts are rich in omega-3 fatty acids which are good for your health.

Note: It’s best to eat nuts in its natural form, that is without any salt or other preservatives.

 

5. Oatmeal

heart diseases

The shy and reticent oatmeal which hardly makes it to the haute cuisine list is good for heart. The dieter’s favorite food is high in soluble fiber. The soluble fiber guzzles down the cholesterol, preventing it from being absorbed into the blood stream.

 

6. Pomegranate

Heart diseases

Plaques are bad for heart, almost everyone are aware of this fact, how to stop/prevent/reduce the buildup of this plaque? LDL is not good for health especially to heart. When LDL oxidizes, it sticks to arterial walls of the heart, triggering the formation of plaque. Pomegranate juice with its healing properties activates an enzyme that blocks the progression of plaque. If consumed daily, they can sometimes reverse the plaque build up as well.

 

7. Lentils

Heart diseases

Lentils can cause 82% reduction in heart diseases. They are an excellent source of protein. They do not contain a lot of unhealthy fat. They are rich in fiber. Folate, magnesium and potassium can be found in lentils. Lentils can fight hypertension. Potassium present in lentils keeps the blood pressure under control.

 

8. Berries

Heart Diseases

Berries (strawberry, blueberry & other berries) are rich in anthocyanins and antioxidants which decreases blood pressure and dilates blood vessels. A regular intake (approx 3 servings of berries a week) lowers heart attack risk by 32%.

 

Remember making this super foods a part of your daily diet is no guarantee for a healthy heart if you continue to binge on junk foods or processed foods. Have a complete makeover of your dietary chart where junk food is kept to the barest minimum or avoided altogether for a healthy ticker.

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