Heart Healthy Foods and Supplements

 

Heart-healthy Foods and Supplements

There are varieties of foods, like fast foods, rich oily foods, red meat etc. having a negative effect on our heart by increasing blood lipid and cholesterol levels. They cause the formation of atherosclerosis and narrow our body's blood vessels, especially in the heart.

Due to a narrow lumen, blood flow decreases significantly in the affected area of the heart and causes ischemia and heart attack. Similar things may happen in our brains. It is the most common disease in our modern society due to our inappropriate diet habits and lifestyle.

In 2008, the total cost of cardiovascular disease and disease-related disability in New York State was estimated to be $32.6 billion! So what is the picture of the USA or the whole world?

If you are not aware at this moment, you may fall into great danger in your middle and older age.

Here are some foods that can reduce the risk and help us to live with a healthy heart.

 

Top 10 Heart healthy spices and foods

 

Salmon fish

Salmon is very rich in cardioprotective fatty acid, ‘omega-3’. It also helps to reduce blood pressure. Salmon contains a potent antioxidant, carotenoid astaxanthin, a strong anti-inflammatory and reduces blood low-density lipid (LDL) level and increases high-density lipid (HDL, a healthy lipid) level on the blood.

Try to eat at least 2-3 servings in a week. It will help your heart to stay healthy.

Tuna fish also contains the same types of properties and also a healthy food for your heart. Tuna fish is a rich source of omega-3 fatty acids, folate and niacin.

 

 

Oatmeal

Oatmeal is full of omega-3 fatty acids and other micronutrients like folate and potassium. It is also a rich source of fibre. This superfood has many health benefits. Starting a day with oatmeal in your breakfast will reduce your blood LDL and cholesterol level and prevent the formation of atherosclerosis in your arteries.

 

 

Almonds

Almond is a food native to the Middle East and South Asia. It is a rich source of omega-3 fatty acids and vitamin E. It also contains magnesium and a high amount of fibre. Polyunsaturated fats- phytosterols are also found in almonds. All of these components are helpful to our health. Omega-3 fatty acids and phytosterols act directly on the prevention of atherosclerosis and decrease the LDL and cholesterol levels and prevent the heart from different diseases. Though difficult, but try to keep this food on your diet menu at least twice a week.

 

 

Flaxseed (ground)

Flaxseed or flaxseed oil contains omega-3 fatty acids and phytoestrogens. Both are cardioprotective. Flaxseed is rich in fibre and prevents obesity too. Ground flaxseed hides easily in all sorts of foods - yoghurt parfaits, morning cereal, homemade muffins, or cookies.

 

 

Legumes

All legumes are high fibre-containing foods and help to reduce blood cholesterol levels as well as body weight. Lentils, chickpeas, black beans and kidney beans contain niacin, vitamin-B complex, folate, magnesium and most importantly, omega-3 fatty acid. Soup or salad of these foods boosts your body's ability to prevent heart diseases.

 

 

Whole grain

Whole grain prevents heart diseases. They contain several types of solid antioxidants, phytoestrogen and phytosterol. All of them are protective against cardiac diseases. It is also a high fibre diet, and a high fibre diet reduces the risk of heart diseases.

 

 

Soy

Soy helps to reduce blood cholesterol levels. It contains a low amount of saturated fat. It is an excellent source of lean protein, which is a heart-healthy food.

You will find soy in edamame, tempeh or organic silken tofu. Soy milk can be used as an additive to oatmeal or whole-grain cereal. Just keep in mind that during the processing of soy, don’t use too much salt, which can raise your blood pressure and harm your heart.

 

 

Berries

Blueberries, raspberries, strawberries all are suitable for the heart. They contain beta-carotene and lutein, anthocyanin, ellagic acid, vitamins, folic acid, calcium, magnesium, potassium and fibre. They are very good food, especially blackberry and blueberry, which contain antioxidants and heart-healthy.

 

 

Carrot and tomato

Carrot contains alpha-carotene and fibre. They are also coronary protective foods.

Tomato contains beta carotene and alpha-carotene, lycopene, lutein, vitamin C, potassium, folate and fibre.

Both of them are rich in antioxidants and help to prevent coronary diseases. This food also has significant effects on our immunity-boosting and maintaining good skin conditions.

 

 

Olive oil

Rich in monounsaturated fat, which is cardioprotective and reduces LDL levels of blood. Eating olive oil instead of other vegetable oil during cooking may reduce the heart disease risks.

 

 

3 Heart healthy supplements:

1. Phytosterols:

These are now found in the market as manufactured items and are efficient in preventing cardiac problems. Though it is similar to cholesterol, it reduces total blood cholesterol levels. You can take it by eating nuts, seeds and wheat germ.

But also found in a tin container in your local market.

 

2. Omega-3 Fatty acid:

Omega-3 fatty acids are usually found in fish oil, which helps to boost the immune system. It reduces clot formation in the blood vessels and prevents heart diseases. It also increases good HDL levels, lower triglyceride levels in the blood, protects arteries from plaque buildup. It acts as a potent anti-inflammatory agent and lowers blood pressure.

 

3. Vitamins:

Vitamin-B12 and vitamin B-6 protect against blood clot formation in our bodies. Niacin or vitamin B-3 helps to increase good lipid HDL. Vitamin C and E are potent antioxidants and protects our cells from free radical damage. Other vitamins and minerals also play few role to maintain a healthy heart.

You should intake all these supplements if you are not sure about your diet and their nutritional value.

 

These are some foods that are helpful to prevent cardiac diseases. It would help if you intake them accordingly. You can take advice from a nutritionist to fix the amount of each food according to your age, sex, race and disease condition. If you can follow an excellent heart-healthy diet plan, you will find graceful ageing with a healthy heart.

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Dr. Hasan Ebna Amin