Heart disease Is the biggest factor behind deaths caused by medical conditions in India. As with every disease, prevention is the key and experts worldwide say that healthy eating habits can keep your ticker happy for years. We mention the upper heart healthy snacks that you have to turn every time you are in the mood for a light bite.
Crazy
Apart from proteins, nuts contain a mix of unsaturated fats, omega-3 fatty acids, fibers, vitamin E and plant sterols. Nuts keep your heart healthy by lowering lipoprotein with low density (LDL or bad) cholesterol levels. They are also linked to lower levels of inflammation, which can translate into a lower risk of heart disease. Food nuts can improve the health of the arteries’ lining and reduce the risk of developing blood clots that can lead to a heart attack. But nuts contain many calories, so make sure you limit the portion size.
Berry
A study by Harvard University revealed that eating blueberries with strawberries could reduce the risk of a person on a heart attack by more than 30 percent. So small that you hardly notice how much you have eaten, these fruits are considered a superfood. Most berries contain resveratrol, the antioxidant that is also found in wine and pure chocolate. Several studies have linked resveratrol to a lower risk of heart conditions.
POMEGRANATE
The blood -red arils have powerful anti -inflammatory properties, due to the presence of the Punicalagin. So much that it has been found that pomegranate juice has three times the antioxidant activity of red wine and green tea, which prevents paving of arteries. Research has shown that drinking pomegranate juice lowers blood pressure, improves blood flow and slows the oxidation of poor cholesterol in patients with coronary heart disease.
OATS
A study at Tufts University showed that antioxidants called Avenanthramide were found in oatmeal Helping prevent free radicals of LDL cholesterol damage, reducing the risk of cardiovascular disease. The presence of beta-glucan, a soluble one fiber Found in oatmeal, it has been effective when reducing cholesterol. The fiber reduces the absorption of cholesterol in the bloodstream, reducing levels of “bad” cholesterol. Leave it in water or milkWith fruit or nuts.
Fatty
Fat fish-like salmon is rich in heart-healthy omega fatty acids, which has been shown to lower triglycerides, a kind of fat in the bloodstream. Studies show that omega-3 fatty acids can also slow down the growth of plaques in the arteries and reduce inflammation by the body. Greasy fish are usually cold water fish. The American Dietetic Association recommends salmon, tuna, trout, herring, sardines and mackerel for heart health. Two portions of fish per week are recommended.
I am food
Whether it is soy milk, tofu or sticks, soy is extremely heart -friendly. The fatty acid composition of soy is very cordial: 12 percent saturated fat, 29 percent monounsaturated fat and 59 percent PUFA. Studies have shown that consuming 25 grams of soy -protein per day – about 10 grams of tofu or 2 1/2 cups of soy milk – can lower poor cholesterol by 5 percent to 6 percent.
TOMATO
Tomatoes are rich in antioxidants, vitamins A and C, folic acid, beta -carotene and lycopene, a bright red carotene that gives tomatoes their color. Lycopene works as the most important antioxidant and heart -supporting nutrient of the tomatoes. Tomatoes and tomato emotions have been shown to help reduce the total cholesterol, LDL cholesterol and triglycerides. They also prevent aggregation of platelet cells in the blood, which can lower the risk of heart problems such as atherosclerosis.
Green tea
The Zero Calorie green tea Seems to have become everyone’s favorite drink. But it is not new, with medicinal benefits that are tapped by Chinese herbalists for centuries. Green tea contains unique flavonoids called catechins. These promote an antioxidant, antiviral and anti -plaque forming nature. A study of 40,530 Japanese adults showed that participants who drank more than five cups of green tea a day had a 26 percent lower risk of death due to heart attack or stroke. The catechines help lower the levels of LDL cholesterol and triglycerides, which translates into less coagulation and development of plaque.
A judgmental mix of exercise and diet can keep your heart – and you – healthy. Let an expert in the field of Healthifyme tell you more
#World #Heart #Day #Heart #Healthy #Snacks #chew