The unfortunate mortality statistic points out that most heart disease (1) estimates for nearly one-third of all deaths in the global perspective.
The nutrition plays a significant part in an individual’s heart health, let alone dieting can affect your risk of heart disease substantially.
Virtually, specific foods can affect our blood pressure, triglycerides (2), cholesterol levels (3), and inflammation (4), all of which are the most common risk factors for heart disease to occur.
Well, so what is the best food for a healthy heart?
Below, I provided with the heart-healthy food list which I genuinely hope you will find quite useful for yourself, to say the least.
Well, here is the list of fifteen foods that each and one of you ought to consume in order to maximize your heart health.
Various leafy green vegetables, such as spinach, kale, and collard greens are well-known for their abundance of vitamins, minerals, and antioxidants.
Also, leafy green vegetables are plentiful in dietary nitrates, which in their turn have been shown to decrease blood pressure, reduce arterial stiffness, and both increase and develop the function of cells lining the blood vessels.
There were numerous studies over the course of which it has been revealed that there is a connection between raising an individual’s intake of leafy green vegetables and a lower risk of heart disease.
There was one investigation of eight studies throughout which it was found that increasing leafy green vegetable intake was correlated with up to a sixteen percent lower incidence of heart disease.
By way of another example, there was another study in which roughly thirty thousand women participated.
This study arrived at the conclusion that an extraordinary high consumption of leafy green vegetables was linked to a substantially lower risk of coronary heart disease).
In substance, leafy green vegetables are abundant in vitamin K and nitrates (6), both of which are capable of helping one to reduce his or her high blood pressure and promote arterial function.
Numerous studies revealed that a higher intake of leafy greens is linked to a lower risk of heart disease.
In essence, whole grains combine all three nutrient-rich parts of the grain: germ, endosperm, and bran.
There are numerous types of whole grains out there on the market.
The gamut runs from whole wheat, brown rice, oats, and rye to barley, buckwheat, quinoa, and so forth.
When compared to refined grains, whole grains show to be higher in fiber, which in its turn may help decrease harmful LDL cholesterol (7) and reduce the risk of heart disease.
There were several studies conducted on this matter, over the course of which it has been revealed that adding more whole grains into an individual’s diet can profit his or her heart health a whole lot.
There was one analysis of forty-five studies throughout which it has been revealed that consuming only three more portions of whole grains daily was linked to a twenty-two percent lower risk of heart disease.
In quite a similar manner, there was another study that found that consuming at least three portions of whole grains dramatically diminished systolic blood pressure by six mmHg, which in its turn is more than enough to reduce the risk of stroke by roughly twenty-five percent.
When an individual makes a purchase of whole grains, he or she should make sure to sift through the component’s label thoroughly.
Slogans like “whole grain” or “whole wheat” mean a whole-grain product, while statements like “wheat flour” or “multigrain” may not.
Numerous studies have shown that consuming whole grains is associated with lower cholesterol and systolic blood pressure (8), let alone the choice of adding more products containing whole grains in their structure might as well decrease the risk of heart disease to occur.
Fatty fish such as salmon, mackerel, sardines, and tuna are packed with omega-3 (9) fatty acids, which have been studied extensively for their heart-health benefits they provide their consumers with.
There was one particular study, in which three hundred twenty-four individuals participated.
The core concept of that study was to determine whether eating salmon three times a week for eight weeks straight can make any positive change to the participant’s diastolic blood pressure.
As a result, over the course of this study, it has been revealed that all the participants who consumed salmon throughout the eight weeks significantly decreased diastolic blood pressure.
Also, there was another study over the course of which it has been revealed that eating fish in the long term is linked to lower levels of total amount of cholesterol, blood triglycerides, fasting blood sugar, and systolic blood pressure.
In addition to this, each three and a half-ounce (one hundred grams) reduction in one’s weekly fish consumption was linked to a nineteen percent higher possibility of having one extra risk factor for heart diseases, such as high blood pressure, diabetes or even obesity.
In the event, if an individual chooses not to consume much seafood, fish oil is another option for getting one’s daily dosage of omega-3 fatty acids.
Let me further tell you that various fish oil supplements have been shown to decrease blood triglycerides, promote arterial function, and lower blood pressure.
Also, there is another lot of omega-3 supplements such as krill oil or algal oil — these products are quite popular alternatives for general omega-3 dietary supplements.
Generally speaking, fatty fish and fish oil are both quite abundant in omega-3 fatty acids and may help decrease heart disease risk factors, including blood pressure, triglycerides, and cholesterol.
Well, now it is the perfect time to talk about heart-healthy fast food.
Dark chocolate is quite abundant in various antioxidants such as flavonoids, which can help an individual to boost his precious heart health.
Interestingly enough, numerous studies have linked the consumption of dark chocolate with a lower risk of heart disease.
There was one significant study that revealed that those individuals who consumed dark chocolate for at least five times a week had a fifty-seven percent lower risk of coronary heart disease when compared to non-chocolate eaters (do these exist, though?).
Furthermore, there was another study conducted on the same matter which discovered that consuming chocolate at least twice per week was linked to a thirty-two lower risk of having calcified plaque in the arteries.
However, keep in mind that the studies I have just told you about show an association but do not inevitably judge for other factors that may be involved or affected.
Moreover, chocolate can be pretty high in both sugar and calories, which in its turn is capable of negating many of its health-promoting characteristics.
Make sure that you pick a bar of high-quality dark chocolate with a cocoa content of at least seventy percent, and then moderate your consumption in order to make the most of its heart-healthy benefits!
All of you who tend to experience a great liking for sweet-tasting foods ought to feel relieved as now all of you know that dark chocolate is high in antioxidants like flavonoids.
The consumption of dark chocolate has been linked to a lower risk of developing calcified plaque in the arteries and coronary heart disease.
However, make certain that you make a purchase of high-quality dark chocolate with cocoa of at least seventy percent (preferably even higher).
Yes, no worries about that.
I got you covered.
Almost half of the issues that cause heart-related diseases are associated with poor cleansing habits.
In other words, the overwhelming majority of people merely neglect the fact that their own bodies are in need to be cleaned in depth on a regular basis.
Indeed, an individual’s body is an ultimate biological mechanism which is capable of taking good care of itself; however, when we take into account the fact that a modern human pollutes the environment the way he has never done before, the answer is self-evident — it is essential to provide our own bodies with cleansing help from the outside.
The main issue linked to choosing a dietary supplement that fits all of the consumer’s needs and necessities lies in a fact that the swinging majority of people merely lack enough information concerning this particular matter.
Just picture this scene, as I paint for you, you swing by your local GNC or Vitamin Shoppe store, and you literally feel as you are like a kid in a candy store who cannot choose what he wants as there are simply so many products on the shelves.
Another inherent problem that this entails is the fact that the salespeople are like cops — they have their monthly quota, and they will sell you everything that is beneficial for the store to be sold, not to be consumed by you.
Does it sound familiar to you?
If so, then you should not worry any further as I got you covered!
Give a shot to the dietary cleansing supplement which goes by the brand name “CleanTonus.”
This particular product is primarily known and loved by its many consumers forasmuch as it contains solely natural ingredients in its key structure.
CleanTonus has eight fundamental ingredients which deep-clean your body, thereby increasing calcified plaque in your arteries and coronary heart disease, at that!
Cleansing our bodies on a regular basis is essential.
That is when potent dietary supplements come in handy.
Before you make a purchase of one, make sure that it contains primarily natural and plant-derived ingredients in its structure.
Altogether, by now you know about the 5 best heart-healthy foods that you should consume on a regular basis.
Once you combine the best food for a healthy heart with potent cleansing dietary supplements, then the results will be forthcoming!