It is important in the first place to understand what sustenance will be most appropriate for this organ so that it will be easier to prepare a diet which will enhance the quality of living of the person. The cardiovascular system can be sustained by making a few adjustments to the everyday routine.
What is even more pertinent to emphasise is that as much as it is possible to address food-related issues, there are those elements that have been created habitually which should be noticed. They, however, are not hard to incorporate into the day-to-day activities: for example, it is common knowledge that it is advisable to stick to a rigorous diet, but not all people can do that and maintain it.
This is why we have said what we have said already: because there are healthier versions of foods and beverages that can be eaten and drunk safely. Unsurprisingly, perhaps, there are also practices that must be avoided absolutely. Follow this post if you wish to get handy tips and ideas that will help you be motivated about having a dietary habit!
Vitamins and minerals in food and how they relate to the heart
Almost every bodily resource is synthesized or created within the body itself. But there are some nutrients, rather particular vitamins and minerals, that need to be consumed from outside in order to be absorbed within the body.
This goes to show that what we consume has an entire connection to our well-being. Therefore, we can say that if we consume some of the nutrients in excess or the nutrients which are hard for our body to absorb, the chances of complications will skyrocket.
The same is true with excess consumption of processed foods. These foods tend to have high saturated fats, sodium, sugar, and a number of chemicals. Among the many reasons why such a diet may be detrimental to your heart health include:
- prevent blood from flowing freely through the veins and arteries, which can raise blood pressure;
- alter the mechanisms for involuntary contraction of the heart muscles;
- deprive the body of nutrients essential for maintaining health.
Because of this, health complications related to the cardiovascular system , such as hypertension, coronary disease, heart attack, stroke, among many others, can arise due to an unbalanced diet.
On the other hand, a balanced diet can contribute to both the prevention of diseases and the treatment of many of them. Therefore, it is important to take better care of your diet.
6 Best Foods for Your Heart
Having established that diet has an impact on health, what then is the best heart food. The list is quite long, as there are many items that will enable us to manage our health better.
We present below a number of items which are useful to your heart. Take a look!
- Chestnuts
To start with, one must know that not all lipids are bad for health. There are unsaturated lipids that do not cause harm in passing through the blood vessels. One good fat is omega-3, which when consumed moderately, helps to ease inflammation, which is useful for the prevention of different diseases.
So where can I find this nutrient? nuts, cashew nuts and walnuts: All these oilseeds contain omega-3 within their composition. Besides, they are also quite easy to use on a daily basis either in their raw form or as ingredients in recipes like yoghurts, cakes, bread and so on.
2. Flaxseed
Here is another example of an omega-3 source. Flaxseed, in addition to having good fats, also contains fiber. Thus, it helps both the cardiovascular and gastrointestinal systems to function properly.
Because it is easily found in seed form, flaxseed can be part of various meals, such as lunch, dinner, snacks and breakfast. To do this, simply add it to yogurt, salads, rice, biscuits, etc.
3. Oats
The fibers present in oats are also very good for your health. This is because they help to reduce the absorption of sugar and cholesterol by the body. In this way, they reduce the effect of bad fats.
Not to mention that oats are also super practical to eat on a daily basis. Porridge, yogurt, cakes, juices and fruits can be excellent recipes to add this food to your routine.
4. Extra virgin olive oil
Want to know what type of oil to use in your recipes without harming your heart? Extra virgin olive oil, of course, in moderation. It is also a food with good cholesterol and gives food great flavor.
It is also quite versatile in the kitchen. After all, you can use olive oil to finish hot foods and even to dress salads. Just make sure you are using the extra virgin version, and not the mixed version, to get more health benefits.
5. Salmon
Omega-3 is found in some fats which cold water fish contain and includes herring and salmon, as well as mackerel, which are good for your health as they help in blood circulation by not allowing plaques to be created in your blood stream.
Salmon fish is very delicious, and it is also a great source of protein which most people require for self-building. Tinned tuna and sardines will also provide nutrient variations in terms of taste.
06. Red fruits
If you are in doubt which heart healthy fruit to choose, red fruits are the best option. Strawberries, blackberries, raspberries, cherries, especially acerola ones, and purple grapes are all rich in antioxidants and are useful for detoxification purposes.
This too aids in the proper functioning of the heart and body. Not to mention they are wonderful for everyday meals or to prepare juices, smoothies and cakes.
4 foods and habits that are harmful to the heart
After seeing which foods are best for your heart, what do you think about also checking out what is best to avoid in order to enjoy greater well-being and quality of life? Just as there are foods that contribute to health, because they are quite nutritious, there are some habits and foods that are poor in nutrients or that do not help in building a healthier lifestyle , such as:
1. Cigarette
Smoking harms respiratory and cardiovascular health as a whole, favoring the emergence of several other diseases such as cancer;
2. Saturated fats
Because they easily accumulate in the walls of blood vessels, foods with a lot of these lipids are not the best to eat on a daily basis;
3. Excess sodium
Adding too much sodium to your food is also bad for your heart, as it raises blood pressure, which overloads the blood vessels and can lead to rupture;
4. Excess sugars
Many individuals make the mistake of thinking carbohydrates are healthy and thus consume too many carbohydrates – just like fat, carbohydrates, when taken in excessive quantities, can be stored in veins and arteries which can create a blockage in the flow of blood.
That’s why a balanced diet includes more natural and minimally processed products. This way, you can consume the best foods for your heart and overall health, while avoiding excess of those that are not good for you .
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