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8 Foods Which Lower Your Risk Of Heart Attack
Here's a scary statistic – every 40 seconds somebody in the United States suffers from
a heart attack.
This common but debilitating condition occurs when oxygen-rich blood supply is suddenly
cut off from a section of your heart.
Coronary heart disease, a condition where plaque builds up inside arteries which supply
blood to your heart, is the most common cause of heart attacks.
Plaque inside your artery may eventually rupture, leading to the formation of a blood clot which,
if it's large enough, can block blood flow and cause a heart attack.
The Need For Heart-Healthy Foods Fortunately, the major risk factors for a heart attack
like high blood cholesterol, high blood pressure, high blood sugar, and being overweight can
be controlled through diet, exercise, and sometimes medication.
Naturally, what you eat can have a significant effect on your risk of heart attack.
Which is why having a heart-healthy diet is crucial to keeping your ticker running smoothly.Consuming
a diet that rich in fruits, vegetables whole grains, fish, dairy products that are fat-free
or low in fat, poultry, lean meats, nuts, eggs, legumes, seeds, soy products, and healthy
fats can help your heart.
You also need to limit the consumption of trans fats saturated fat, sugar, sodium, and
alcohol.Aside from a heart-healthy diet, some specific foods have a protective effect on
your heart.
Here's a list of foods you should eat.
1.
Dark Chocolate Cocoa contains flavanols, which are organic
chemicals with potent anti-inflammatory and antioxidant property.
These flavanols also improve your levels of nitric oxide, which can lower your blood pressure
by dilating blood vessels.
One study found that people who had dark chocolate, which is particularly rich in flavanols, for
15 days experienced both a decrease in their blood pressure and improved glucose sensitivity.
So if your heart's pining for some dark chocolate, go ahead and indulge!
2.
Pomegranates Pomegranates can do your heart a world of
good.
Studies have found that can it lower blood pressure and Cholesterol.The oxidation of
LDL cholesterol – which is the bad kind of cholesterol as opposed to HDL cholesterol
– is a critical step in the development of heart disease.
One study found that when patients with diabetes and hyperlipidemia had 40 g of concentrated
pomegranate juice their LDL cholesterol and total cholesterol levels were significantly
lowered while their HDL cholesterol levels weren't impacted.Research has also found
that these amazing fruits can increase the activity of an enzyme known as serum paraoxonase
which works against the oxidation of LDL cholesterol.
3.
Garlic A few cloves of garlic can amp up the flavor
of any dish.
But did you know that this common spice is also great for your heart?
According to research, it's quite effective at lowering blood pressure.
So how does garlic work?
When garlic is crushed, a reaction is triggered that forms a compound known as allicin.
This compound can dilate blood vessels and inhibit angiotensin II, a hormone that makes
blood vessels constrict, leading to a reduction in blood pressure.
So spice up your cooking with some garlic to please your taste buds and your heart.
4.
Oranges Your morning glass of orange juice is bursting
with flavonoids that are good for your heart.
Studies have found that having orange juice can improve HDL cholesterol levels while lowering
LDL cholesterol levels.10 But that's not all – one study found that consuming orange
juice daily can also lower your blood pressure.
Interestingly, it was observed that commercial orange juice was more effective at this than
natural orange juice.
The researchers suggest that this might be because commercial products, which are concentrated
forms of the fruit, tend to have a higher content of flavonoids, essential oils, and
pectin when compared to natural juice.
5.
Oily Fish Oily fish like salmon, mackerel, and sardines
are rich in omega-3 fatty acids, a kind of polyunsaturated fat.
These are healthy fats that help to keep your heart healthy by lowering blood pressure,
slowing down the accumulation of plaque in your arteries, and reducing levels of triglycerides,
a kind of fat that's present in your blood.
Omega 3s also bring down your chances of getting an irregular heartbeat.
Go for at least a couple of servings of omega 3-rich fish in a week to keep your heart running
like a well-oiled machine.
6.
Berries If you're fond of yummy berries, know that
they're great news for your heart too.
One study looked at the relation between the risk of heart attack and the consumption of
strawberries and blueberries among women.
Those who had the most quantity of these berries were 34% less likely to get a heart attack
than those who had the least.
Flavonoids known as anthocyanins present in berries are credited with being especially
heart-healthy though other compounds may also play a part in their heart-protective properties.
Have half a cup of strawberries or blueberries 3 or more times a week to reap their full
benefits.
7.
Red Wine If you enjoy a glass of red wine once in a
while, it may have a protective effect against coronary heart disease.
According to research, ethanol and the bioactive compounds quercetin and trans-resveratrol
present in red wine work well as blood thinners and lower the risk of blood clots forming.
However, do keep in mind that this is a treat that needs to be enjoyed in moderation.
Having more than a drink a day if you're a woman or a couple of drinks a day if you're
a man can actually be harmful to your heart.
One drink is defined as 5 ounces of wine with an alcohol content of 12 percent.
8.
Kale Kale is rich in flavonoids that protect your
heart and also contains omega 3 fatty acids.
One study found that when men with high cholesterol levels were supplemented with kale juice for
a period of 3 months, their LDL-cholesterol concentration fell by 10% and their atherogenic
index, which takes into account the amount of triglycerides in your blood, fell by 24%.
Include this green leafy vegetable in your salads to keep your heart healthy.
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