If you want good heart health, the first thing you need to do is switch to a healthy diet. Studies show that heart ailment is the major cause of human death in the world. If you have high levels of cholesterol, particularly bad LDL, it’s associated with the increased possibility of heart disease. Lower good cholesterol or HDL and high levels of triglycerides also result in ailments of the heart.
According to an article published in Huffington Post, you should take more wholesome foods for good heart health. A healthy and balanced diet has a powerful impact when it comes to cholesterol control as well as other factors.
Include avocados in your meals
If you haven’t included avocados in your daily meals, it’s time you do so to control cholesterol levels. That’s because this food is rich in essential nutrients like fiber and monounsaturated fats, both helping in reducing bad LDL and increasing good HDL. Even clinical studies corroborate the fact that avocados are beneficial in controlling cholesterol.
In a study, obese and overweight people over 18 years with high LDL eating an avocado every day managed to reduce their cholesterol levels more compared to those adults who didn’t take avocados. Average valuation of 10 studies showed that eating avocados instead of other fats reduced total cholesterol, triglycerides, and LDL.
Eat more fish with omega-3 fatty acids
Fish such as mackerel and salmon contain omega-3 fatty acids and are great sources of this essential nutrient. Did you know that omega-3s improve your heart health by boosting good HDL and reducing the risks associated with strokes and inflammation? In a certain study, adults who took the maximum non-fried fish didn’t develop what you call metabolic syndrome, multiple symptoms including lower good HDL and high blood pressure. So, foods that control cholesterol are baked or broiled fish.
Another study on older adults showed that those eating tuna, broiled, or baked fish once a week had a surprising 27 percent lesser risk associated with stroke.
Remember that if you like to eat fish to improve your heart health, steam or stew them instead of eating fried fish which increases the chances of a heart ailment as well as stroke. Fish is a Mediterranean diet and beneficial for cardiovascular health. A few of the heart health benefits are also included in some peptides available in fish protein.
Legumes are also called pulses including plant-based foods such as lentils, beans, and peas. Eat more legumes as they are rich in minerals, fiber, and of course loads of proteins. Ditch refined grains as well as processed meats and switch to legumes to reduce the risk associated with heart ailments.
If you eat half a cup or 100 gm of legumes daily, it’s effective in reducing bad LDL by 6.6 mg/dl. So, people not taking legumes have increased chances of heart disease.
Though this isn’t a comprehensive list of heart-healthy foods, we have tried to mention the most essential food items for a healthy heart.