This is why to prevent from heart diseases 29 September is
celebrated as world heart diseases prevention day every year.
Problems in blood disorders such as dysentery, poor diet,
distance from physical activity and smoking are considered common causes of
heart disease, while high blood pressure, infections, etc also increase the
risk. However, the good news is that using a healthy lifestyle and diet can
help you to keep yourself away from heart disease.
So adding the following foods to your diet can help prevent
heart disease in middle age or old age.
Fish
A study by the University of Finland said that, eating fat
fish 4 times a week can help in increasing the health-beneficial cholesterol
rate in the body and reduce the risk of heart disease. It has already been
revealed that omega-3 fat acids in fish reduce the risk of abnormal heart
attack, toxic content accumulation in the arteries, etc.
Porridge
Normalizing the use of the porridge helps to reduce the level
of harmful cholesterol by five to ten percent, which reduces the risk of heart
disease. According to one study, porridge contains a type of fiber beta-gloss,
which is beneficial for physical reactions against diseases and infections,
while improving the performance of the immune system. The use of the cereals
found in the market is not beneficial, as sugar is added to them, but by adding
raw barley to the milk, producing sweetness through adding apples and raisin it
can be made more beneficial for health.
Berries
Using blueberries and strawberry helps to reduce blood
pressure, which is a major risk of heart attack, as well as the use of these
fruits help to reduce blood pressure, which helps to prevent heart disease.
Dark chocolate
Several medical research reports have shown that dark
chocolate is beneficial for heart health, because of the chemical fluorides
that help the participants to stay flexible. This sweet gift also reduces the
chance of blood clotting, while the levels of harmful cholesterol do not
increase.
Tart Fruits
Women who are use to of eating oranges and grapes are at low risk of paralytic attack and blood clotting problems. Apart from this acerb fruits are rich in vitamin C. A study said that an orange adding to daily diet can help prevent paralysis and heart disease, especially if you are addicted to smoking.
Potatoes
Potatoes are rich in potassium, a part that helps to reduce blood pressure, and it has also a high amount of fiber, which also helps to reduce the risk of heart disease. Just avoid eating too much potato.
Tomatoes
Like potatoes, tomatoes have a high amount of potassium, which is beneficial for the heart, while it is also a good source of anti-oxidant lycopine. This anti-oxidant can help to relieve harmful cholesterol, which keeps the blood arteries open and reduces the risk of heart attack.
Almonds
Eating some almonds daily reduces a major risk of diseases associated with blood disorders, dyslipidemia (blood-based fat loss). Dyslipidemia is a disorder in which the levels of damaged LDl cholesterol and tri-glyseride increases, while the level of beneficial cholesterol decreases, thereby increasing the risk of heart disease.
Grains
The grains are very useful for the heart, while they also contain a lot of anti-oxidants, proteins and fiber. A study found that People who add grains to their diet 4 times a week reduce the risk of heart disease by 22%.
Olive oil
There are two types of cholesterol, one LDL (harmful) and the other HDL (beneficial), it is necessary to keep the level of LDL low to prevent heart disease, while the others level has to be increase, one of the sources which increase HDL level is olive oil, vegetables, fruits and other.
Green tea
Only one cup of green tea is enough to prevent blood clots as a result of cholesterol. This hot drink also helps to improve metabolism and reduce the risk of excess weight loss, which also reduces the risk of heart disease and heart attack.
Green leafy vegetables
Green leafy vegetables such as Spinach, Saag, etc. make the heart healthier, by working with the existing carotene anti-oxidants to protect the body from harmful mixtures. Similarly, these vegetables are rich in fiber and various vitamins and minerals that are beneficial for heart health.
Coffee
Using three to five cups of coffee a day reduces the risk of blood clots in the arteries, which leads to a heart attack. According to a study, the use of moderate amounts of coffee can cause the harmful calcium in the arteries that cause heart disease. Increasing the amount of calcium increases the blood's arteries and leads to a hardening of blood, which increases the risk of heart attack or paralysis.
Pomegranate
This Fruits rich with anti-oxidants reduce blood pressure while normalizing blood circulation, which helps to prevent heart disease and heart attack.
Bananas
Research in Alabama University said that potassium rich foods can help in preventing con-stringency of vessels and blood thickness. The study said potassium regulates genes that care for the flexibility of the blood vessels. The habit of eating only one banana daily can also help prevent the paralysis and heart attack.
Yogurt
The Boston university school of medicine said that eating yogurt in daily diet can reduce the risk of blood vessels disease including cardiovascular diseases and blood pressure. The researchers said the results have provided important evidence that the yogurt is beneficial for heart health and should be made a necessary part of the diet. Excessive use of yogurt reduces the diseases of blood arteries by 30 percent in women, while in men by 19%.
If you love to eat red meat, then this habit can make you prone to cardiovascular diseases.
This was revealed in a US medical study.
Combined research by Northwestern Medicine University and
Cornell University suggests that the use of red and processed meat increases
the risk of cardiovascular disease and death.
The study found that the consumption of red meat, processed
meat or chicken only 2 times a week (not fish) could increase the risk of
cardiovascular diseases by 3 to 7 percent.
Similarly, eating red or processed meat (not chicken or
fish) 2 times per week increases the risk of death by 3% for any reason.
Researchers say this is seemingly a minor difference, but
reducing red meat and processed meat can still be beneficial for health, and it
has already been proven that consuming more red meat causes other medical
problems, such as cancer. They said, Careful use of protein-rich diets can help
reduce the risk of cardiovascular and premature death.
The results of this
study were published in the journal JAMA Internal Medicine, and the researchers
said the results show a link between heart disease and death. They said,
"Fish, seafood and protein are the best alternative to meat, such as gravy
and grains.
Research finds
positive link between eating chicken and heart diseases. However, there is not
much evidence to suggest that this meat is currently possible, but fried
chicken must be avoided.
The study examined the food habits of more than 29,000
people.
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