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Top 10 Foods That Can Prevent from Heart Disease

Heart Disease Prevention

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What food you pick for your diet is the essential determinant of how your heart health would be. Heart diseases have grown as one of the most prominent causes for the majority of deaths globally. Not only deaths but also the number of surgeries performed to treat heart diseases are also on the rise. All these heart issues are because we stop eating healthy foods, instead, start consuming processed foods.

If we have to win against the increasing heart failures and related dysfunctions, then it is expected that we begin eating healthy and distant ourselves from junk and processed foods.

Ever wondered about the basic fact on how to cure heart disease without surgery? Let us have a quick walk through about the top 10 foods that can prevent heart disease:

  • Oranges – The potassium in oranges helps counter balance the salt and keeps the blood pressure under control. The soluble fiber pectin in oranges acts like a giant sponge that sops the cholesterol in food. Thus, oranges reduce blood pressure, keeps cholesterol in check and reduces the risk of heart failure too
  • Kale – Kale helps prevent atherosclerosis since it is nothing less than a super food that is rich in heart healthy antioxidants, omega-3 fatty acids, fiber, folate, potassium, Vitamin E and lutein (that prevents early atherosclerosis)
  • Garlic – Garlic ratchets down an enzyme called angiotensin that might contract blood vessels and ultimately is beneficial in reducing blood pressure. Furthermore, unlike the medications, the impact of garlic is modest, but it helps in slowing the build-up process of plaque
  • Red Wine – It helps nudge up good cholesterol (HDL) that prevents plaque build-up. If taken within limits, it reduces the risk of clotting too.
  • Dark Chocolate – Dark chocolate (depending upon the way it is processed) is rich in compounds called flavanols that help boost flexibility of blood vessels. In a simple context, minimally processed cocoa is beneficial for the heart.
  • Sardines – Sardines (cold water fish) have the highest levels of omega-3 fatty acids that mean it is consumption lowers harmful triglycerides and raises HDL (good cholesterol) and reduces potentially fatal heart arrhythmias.
  • Lentils – According to studies, lentils can lessen the risk of heart disease related deaths by around 82% due to the presence of lean vegetable protein and fiber, folate, magnesium, and potassium, counterbalances salt and hence control blood pressure as well.
  • Almonds – The presence of plant sterols in almonds help reduce the absorption of cholesterol from the diet, and the unsaturated oils support the liver to make less LDL and more “good” HDL. Moreover, it also helps in keeping the fatal arrhythmias at bay
  • Pomegranates – Pomegranates, if taken according to advised levels, can contribute to breaking down the oxidized cholesterol that ultimately reduces the chances of atherosclerosis.
  • Blueberries – Blueberries have inflammation battling antioxidants that can lower the risk of a heart attack so deploy them in your breakfast with cereal or yogurt.

There might be much more to it however the above are available with ease and have been tried and tested as well.

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