Heart attacks are on the rise because we often neglect eating foods to prevent heart diseases. These foods will help prevent them. Heart health should be the top priority for everyone because it is the generator of life within us and keeps us running. While the cases of heart disease are on the rise, there are several ways to prevent it. Eating the right foods to prevent heart diseases should be the first line of defense against fatal health conditions.
- Eat foods rich in omega-3 fatty acids
Make friends with omega-3 fatty acids for the sake of your heart health. Eating fish such as salmon and tuna that contain omega-3 fatty acids, have shown to lower triglycerides and reduce inflammation in the body. Food rich in omega-3, such as walnuts, flaxseeds and rajma also helps keep blood pressure at normal levels and lower bad cholesterol in the body.
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- Choose whole grains over processed grains
Processed grains, as the name suggests, are washed off of all the good nutrition in them. On the other hand, whole grains contain fiber, which promotes heart health by keeping blood sugar levels stable and reducing your risk for diabetes and heart disease. “While processing the grains, the fiber in them is stripped off and lost, hence they cause obesity and lack nutrition. Choose brown rice over white rice, whole wheat pasta over regular pasta, and oats over corn flakes,” says Dr Patil.
- Eat more fruits and vegetables every day
They say, eat fruits for a fruitful life. Fruits and vegetables are packed with vitamins A, C, and E, as well as potassium and folic acid. All these important nutrients can help lower your risk of heart disease and give your body the ample nutrition it needs to repair the daily wear and tear.
- Cut down on saturated fat
Saturated fat is found in fatty beef, pork, lamb, and milk products. It can raise your LDL cholesterol levels, which can clog arteries. To reduce your intake of saturated fats, choose lean cuts of meat, trim all visible fat from meat before cooking, and use good fat like ghee and mustard oil instead of butter or lard.
- Choose low-fat dairy products
Dr Patil advises, “Milk and all its by-products are considered healthy. But the fat in them when consumed in large quantities can also cause poor cholesterol levels. Milk products such as cheese, ice cream and sour cream are high in saturated fat. However, consuming low-fat versions of these can reduce the risk of heart disease.”
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