There are several things you can do to help maintain your heart healthily and disease-free. Maintaining a healthy diet is one of the most remarkable things you can do for your heart health. Start Corona-Pandemic on this year of good and do your heart a favor by including the following foods into your daily diet.
Heart rate plays an essential role in a person’s overall health. While athletes, pregnant women, and individuals with congenital heart defects expect to have an abnormal heart rate, people outside of these categories should have a resting heart rate between 60-90 beats per minute. Having a heart rate above this range can put a person at risk for various life-threatening diseases and conditions, including heart disease, heart failure, and heart attack. Is your heart beating out of rhythm? Try these natural foods to get your soul back on the beat.
Top Foods that improve and take care of your heart rate and health
Oily fish such as salmon are rich in omega-3 fatty acids, a type of unsaturated fatty acid suitable for your heart. It can help prevent inflammation in your body, which protects your heart and blood vessels against damage. But that’s not all, and omega-3 has also been found to reduce high blood pressure, blood clotting, and the risk of stroke, heart arrhythmias, and heart failure. With that said, don’t forgo including at least one to two servings of fish per week, especially fatty fish, for a healthier heart.
This popular plant oil is rich in MUFAs and PUFAs, and essential fatty acids. Olive oil is an excellent source of vitamin E, which is necessary for skin and nail health. The Muffs may help lower your bad (LDL) cholesterol levels, normalize blood clotting and help your body control blood sugar.
This green avocado fruit gets its high-fat composition from monounsaturated fats. Avocados are an excellent source of vitamins E and K, fiber, a multitude of minerals, plus they possess anti-inflammatory benefits.
Berries have often been referring to as a superfood, and there’s good reason for that: not only do they contain lots of vitamin C, which can help keep your immune system up and functioning. They also packed it full of antioxidants that can help clear out the body’s free radicals and fight inflammation. This food can do a lot of good for the heart.
If you’re wondering which types of berries are best for fighting heart disease, look first two raspberries and blackberries, which have higher amounts of antioxidants. Strawberries are no slouch, either.
Several types of research have considered whether chocolate provides heart-healthy benefits. For instance, prior research recommends that eating small amounts of dark chocolate with about 70% cocoa reduces cardiac events. In contrast, a more recent study (funded by a chocolate company) suggests that flavanols (a subclass of flavonoids) in cocoa may promote vascular function and cholesterol levels in healthy peoples, at least in the short term.
In this review of healthy middle-aged men and women, they observed small but statistically significant improvements in flow-mediated dilation, blood pressure, and cholesterol levels after consuming a cocoa-flavanol-fortified drink (900 mg) twice daily for four weeks. Also, dark chocolate cures men’s health problems like ED or Low Libido. Fildena and Vidalista 60 is the most popular remedy to treat ED.
It packed whole grains with nutrients that help to lower the risk of heart disease. It is rich in antioxidants, phytoestrogens, and phytosterols. Which helps reduce your risk of coronary heart disease. A study by Harvard found that people with a high-fiber diet had their heart disease risk lowered by 40%! Oatmeal is an outstanding example of whole grain. Because its high fiber content can make you feel fuller after a meal and reduces your risk of high blood cholesterol, they also packed oatmeal with omega-3 fatty acids, which, as mentioned previously, helps to diminish the risk of heart disease.
A culinary staple, garlic is also an excellent heart herb. It can help to support healthy blood pressure and lipid and cholesterol levels. You can also include medicinal amounts of garlic through food, such as garlic-infused olive oil, garlic powder, or fresh cloves.
Turmeric is a plant-based spice found in curry powder and mustard. Curcumin is the antioxidant (and the pigment) in turmeric that provides it a vibrant yellow color. Prior studies recommend turmeric may lower cholesterol levels and increase beneficial HDL cholesterol.
A more recent study involving postmenopausal women suggests turmeric may improve flow-mediated dilation of the heart and blood vessels. (Blood vessel performance worsens as we age, associated with cardiovascular-related disease.) Turmeric spice is also treating men’s health problems. Vidalista 40 and Tadalista is the best remedy to cure men’s health issues.
Other Ten Thing You Can Do Today to Inhibit/Reverse Heart Disease
- Get moving — Include aerobic (cardiovascular/heart health) strength, flexibility, balance, and coordination into your daily exercise routine; the bottom line is to stay active.
- Take part in a community you enjoy – Friends, family, church, volunteer, book club, workplace, exercise group, etc.
- Know your numbers – Cholesterol Level, LDL, HDL, Triglycerides, Fasting Glucose, and sometimes, HS-CRP, Vitamins, D, B12, insulin levels, Coronary Calcium Score and HbA1c. Normal Blood pressure is 130/80 or less. Normal BMI is 20 – 25.
- Eat plant-strong – Eat greens, vibrant colors (fruits and vegetables), whole grains, beans, nuts, and seeds. Walk away from the Standard American Diet and toward a whole-food, plant-based diet. Plant-Strong Cookbooks: Plant Pure Nation, Happy Herbivore, Prevent and Reverse Heart Disease Cookbook.
- Read labels – Comprising both the Nutrition Facts and the Ingredient Lists.
- Get seven-eight hours of restful sleep every night.
- Give quality time alone and pursue peacefulness – 15-30 minutes every day, eliminating yourself from life stressors. Don’t sweat the small stuff. Learn and practice the Relaxation Response (Herbert Benson, MD) and learn to avoid the Battle or Flight Stress response.
- Don’t smoke and avoid second-hand smoke.
- Turn off the TV
- Create your Program – The more important the investment, the bigger the return.
Fortunately, eating healthier foods is one of the most powerful ways people can decrease their risk of disease and extend their life expectancy. Foods like Leafy greens, whole grains, fruits, and items rich in Omega-3s are all these foods that lower heart rate and improve the overall quality of life.