Globally 17 million people die every year due to heart diseases. In that one third of people are over 35 age group. These results shows that how important is prevention for the heart problems. Heart attack is caused due to plague or lesion which leads to atherosclerosis. It is due to accumulation of cholesterol and fibrous content in the artery walls.
Atherosclerosis is nothing but hardening of arteries which does not allow the normal blood flow. so the heart needs to work hard to push the blood into arteries.
Reasons of Heart diseases
High cholesterol level is caused due to damaged LDL. It is nothing but carrier of cholesterol or lipoprotein. It increases atherosclerosis risk which leads to heart attack.
It is caused by damaged LDL particles that stick to the walls of arteries. This leads to heart diseases.
An imbalance between harmful free radicals and antioxidant defenses is created by damaged LDL which leads to heart diseases.
They are nothing but high level of fat content which increases the risk of heart attack 4 times. Low level of HDL(good cholesterol) may also lead to heart diseases.
When insulin level is high due to increased blood sugar level, the cells become resistant to insulin which plays major role for heart attack. Luckily with proper treatment such as correct diet and lifestyle pattern they are curable or preventable.
Increased level of homocysteine damages the lining of arteries wall because of its high sulfur content amino acids. It is one of the major risk factor for atherosclerosis.
Smoking, drinking, unhealthy diet, not exercising regularly, over weight may lead to heart attack. Hereditary can also cause heart diseases. High blood pressure and level 2 diabetes can also lead to heart attacks.
These factors are predicted in the blood test by CRP level. The C-reactive protein level indicates the level of inflammation. Get your doctor’s advice to normalize these factors.
Healthy Diet for Heart
Refined grains, red & processed meat, added sugar, sugar sweetened beverages, trans fat should be consumed low in content. Can consume grass fed meats and minimally processed meats. The processed foods are high in sodium that replaces potassium content which leads to heart diseases. By consuming potassium rich foods such as sweet potatoes, broccoli, avacado and spinach lowers the blood pressure which supports the heart health. Fish, legumes, chicken and vegetables are also healthy food for reducing the risk of heart diseases.
Some of the healthy diet for heart are as follows
walnut, flax seeds and chia seeds are some of the sources of anti inflammatory food. Seafood is rich in omega-3 fatty acids, consuming fatty fish twice a week helps a lot in healthy diet for heart diseases.
High fibre foods:
Some of the high fiber content foods are avacado, nuts, seeds, lentils, leafy and cruciferous vegetables. A study of 40000 male health says that those who intake fiber content food( Daily 29 grams) are less prone to the heart diseases. It reduces the risk of heart diseases by 40 percentage.
To maintain a healthy heart we should intake nutrient rich fruits and vegetables. Our diet should be rich with carbohydrates, vitamins, fibers, minerals, polyunsaturated fatty acids and phytochemicals.
Nuts and seeds:
Though nuts have high calories they reduce the risk of heart attack. They don’t help in weight gain. Intake of raw almonds and other seeds supports to lower the risk of heart diseases.
Surprisingly dark Chocolate reduces the risk of heart diseases due to flavanols present in it. Select a good quality dark Chocolate with 85 percent or plus Cacaco content and not more than 5 grams of sugar per servings. It’s better to go for an organic dark Chocolate.
It is very good for health due to catechins – especially epigallocatechin-3-gallate (EGcG) content. Green Tea reduces the risk of heart diseases to a great extent.
Healthy Diet for the day
A smoothie mixture of avacado, organic berries, almond butter, grass fed whey protein powder should be taken.
vegetables and organic chicken can be taken with olive oil and red wine vinegar.
Food that are rich in anti inflammatory and omega-3 can be taken.
Organic berries, Wild-caught salmon, sauteed spinach and quinoa can be taken.
Tips for healthy heart
Although maintaining healthy diet is important for heart health leading a good lifestyle without any stress plays a major to role in heart health. Blood sugar level also should be maintained in order to avoid heart problems. Let us see about the healthy tips for heart health along with the above mentioned diet plan.
Maintaining correct weight: Overweight leads to obseity which is important reason for heart problems. So maintaining weight is very important, this comes easy by following proper diet and avoiding junk foods.
Usage of Oil:
Appropriate usage of oil also plays a role in heart health. Can use extra virgin coconut oil for medium heat cooking which has healthy fatty acids that raise HDL or good cholesterol. To lower the risk of heart problems we can also use extra virgin olive oil which is rich in anti inflammatory and antioxidant in nature. It also supports blood vessel benefits.
Fix your Gut:
fiber, probiotics and prebiotics maintains a healthy gut and heart. Take fermented foods like kimchi and sauerkraut regularly or at least probiotic supplementary to maintain healthy heart. Combination of vitamin D3 and probiotic with crucial vitamins can prevent risk of heart diseases.
Health supplements for heart:
To maintain the therapeutic level these supplements are taken with good multi vitamin and minerals. Some of the important supplements are as follows,
Vitamin B: Deficiency of this vitamin can cause homocysteine to get accumulated. So see to that you intake vitamin B6, B12 and folic acid in your food on daily basis.
Magnesium: High level of magnesium can prevent risk of heart problems. So you can include magnesium content diet in your foods.
Omega-3 fatty acids: One gram of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two anti-inflammatory fatty acids in fish intake on daily basis is good for heart health. The American heart association also recommends the same.
Coenzyme Q10 (CoQ10): CoQ10 with Lipoic Acid are two very powerful antioxidants along with proanthocyanidins (from red wine). This reduces the risk of heart diseases. Reduced amount of this supplement can lead to heart diseases.
L-Carnitine: This nutrient (amino acid type)produces sufficient energy for the heart. You can consume meat which is rich in this nutrient content.
Sufficient sleep: A person should sleep for 8 to 9 hours on daily basis. But nowadays we sleeping for only 6.8 hours on an average. This deviation in sleep timing increases sympathetic nervous system activity which leads to heart problem. So a person should get proper sleep to avoid heart problems.
Exercise: A study of 130000 people from 17 countries proves that people involved in physical activity or house hold works are less prone to the risk of heart diseases and also a study from government says that 150 minutes of moderate-intensity activity weekly supports the heart health and reduces the death by 20 to 30 percent.
Avoid stress: A research of 60000 men and women proves that working long hours can create stress and this leads to the risk of heart diseases. Doing yoga is one of the best way to reduce stress and control heart problems. Meditation also helps in reducing stress and supporting the heart health. Another way is to visit Chiropractic center. It boosts your nervous system which supports heart and blood vessel health. The chiropractor can also give a customized plan along with the diet chart to prevent the heart problems.
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