Heart diseases have emerged as the number one cause of death worldwide.

To prevent yourself from the risk of heart diseases you need to make healthy and nutritional food.

According to American Heart Association, your diet should include fish, nuts, whole grains, fresh fruits and vegetables, and low-fat dairy products.

In addition to Food and Nutrition here are 7 other things you can do for strengthening your heart.

  • Start exercising

Your heart needs nourishment and that can be given by doing exercising. Your heart will become healthy.

  • Quit smoking

Smoking is the biggest reason that is linked to heart disease. Quitting smoking is tough, not impossible. So plan accordingly and leave this health causing habit.

  • Lose weight

Losing weight doesn’t mean going on dieting and becoming weak. Losing weight means here is that having an ideal weight and not becoming overweight. Moreover staying fit and healthy.

  • Eat healthy and full of nutritions

As mentioned above you need to add more nutrients to your meal.

  • Eat chocolates

Have chocolates in moderation that will help in improving blood clotting function and overall heart health.

  • Don’t overeat

Eating a lot at once can lead to irregular and faster heart rhythms that can lead to heart failure or heart attack. Also, overeating can cause blood shifting from the heart to the digestive system.

  • Don’t take stress and pressure

Stress leads to rise in blood pressure followed by a faster heart rate. Avoid taking unnecessary stress and pressure. Keep calm ad live your life happily.

Now let’s move on to the Top 10 Foods That Are Good For Your Heart

Here we go!

  1. Apples

Apple

Apples are associated with lowering the risk of heart disease. Apples contain fiber that can reduce your bad cholesterol and polyphenols that is an antioxidant that can help you reduce your blood pressure.

Try apple juice or squash and enjoy it.

  1. Olive oil

Olive oil

Olive oil lowers LDL cholesterol and helps in raising HDL cholesterol. Also, olive oil helps in improving the risk of cardiovascular diseases. Replace your food oil with olive oil and stay fit and healthy.

  1. Avocados

Avocados

Avocados are rich in phytochemicals and vitamins that work as antioxidants and helps to protect your heart. Avocados are loaded with monosaturated fatty acid that helps in reducing inflammation and will help in improving your heart health.

  1. Green leafy vegetables

Leafy green vegetables

Leafy vegetables are rich in fiber that reduces the risk of heart disease and can help in lowering bad cholesterol. Green leafy vegetables are beneficial for your vascular and heart system.

  1. Salmon

Salmon

Salmon contains EPA, DHA, and two long-chain omega-3 fatty acids that reduce inflammation in your body improves the function of endothelial cells and lowers blood pressure.

Fill your bowl with salmon at least twice weekly.

  1. Whole grains

Whole grains

Whole grains are loaded with fiber, minerals, and vitamins that will reduce triglycerides and LDL cholesterol and helps in improving heart health. Whole grains are the most effective food for reducing cholesterol.

Try oats and whole-grain bread in breakfast. You can replace pasta from whole grain pasta.

  1. Soy

Soy is a great alternative to meat. It is beneficial for reducing cholesterol and blood pressure. It helps in improving your cardiovascular. Soy foods are rich in omega-3 fatty acids that can help in reducing risk for heart-related problems.

  1. Tomatoes

Tomato

Concentrated tomato products are rich in lycopene that can help in protecting your heart and can also provide you with antioxidants. Add tomato slices and sauce and make whole grain pasta to nourish your heart.

  1. Walnuts

Walnuts

Walnuts are high in vitamin-e and monosaturated fats that can help in balancing your blood pressure and cholesterol. Walnuts more special because they are plant-based contain omega-3 fatty acids.

Add walnuts in your breakfast bowl and give your day a good start.

  1. Red wine

Red wine

According to studies moderate consumption of red wine can help in preventing cardiovascular disease as it contains polyphenols, antioxidants, and other nutrients. It can keep a check on your blood pressure and can help in increasing good cholesterol.

Now it totally depends on you how you add these things to your meals and make your heart strong and healthy. Think wisely for the health of your heart. A healthy heart leads to a healthy life.

Stay fit and healthy!

Disclaimer:

The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.

Author

Paayel is a correspondent at Sportz Business Magazine and pursuing Journalism from Lady Shri Ram college. She is an aspiring and passionate journalist, who is on her way to gain more knowledge and wisdom.

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