14 Foods To Reduce Heart Risk

Eating consciously and consuming a multitude of healthy foods from the five food groups is one of the most crucial preventive measures you can take.

Characteristics of heart disease

Heart disease can be traced from the narrowing of the arteries that give the heart blood through a process called atherosclerosis. Plaque or fatty deposits slowly build up on the inside of the artery walls, reducing or narrowing the space in which the blood can flow to the heart. Atherosclerosis can begin when you are young; hence, by the time you reach middle age, it can become quite advanced.

Plaque build up can be stable or unstable. It there is excess build up of stable plaque, it narrows the arteries, creates pain and discomfort because of not sufficient blood reaching the heart this is known as angina and it required to be treated.

Unstable plaque is inflamed and has a thin cap which is vulnerable to developing a crack enabling the blood to come in touch with the fatty contents of the plaque. The blood will clot to try to seal the gap however in doing so, the blood clot obstruct the artery. This stops the blood flow to the heart, halts its oxygen suppy and damages or kills the heart cells.

Risk Factors

There are multiple factors that can level up your risk of heart disease. Even though a few of these cannot be changed, fortunately, many of the risk factors are within your control. For instance, by not smoking, being physically active, and getting good social support, your chance of getting heart risk is reduced.

Risk factors that can’t be altered 

• Gender
• Age 
• Ethnicity 
• Family history of heart disease

Risk factors that can be altered 

• Smoking status
• Diet
• Cholesterol levels
• Blood pressure
• Body weight
• Diabetes management
• Physical activity levels
• Depression and social isolation

Heart Risk Reducing foods 

Black Beans

Tender and mild black beans are filled with heart-friendly nutrients. Antioxidants, folate, and magnesium can help reduce blood pressure. The fibre present in black beans manages both blood sugar levels and cholesterol. You can add beans, salads, and soups.

Salmon

A apex food for heart health, it is high in omega – 3s. Omega-3s are health fats that may reduce the risk of heart rhythm and reduce blood pressure. They may also reduce triglycerides and control inflammation. The American Heart Association suggests two servings of other oily fish or salmon in a week.

Olive Oil

The oil is composed of health fat derived from smashed olives. Olive oil is filled with heart-friendly antioxidants. They can safeguard your blood vessels. When you replace saturated fat (such as butter), it may help reduce cholesterol levels. You can include it on cooked veggies and bread.

Walnuts

Few walnuts a day may reduce your cholesterol. It can also safeguard against inflammation inflammation in your heart’s arteries. Walnuts are filled with omega-3s, health fats known as mono unsaturated fats, fibre and plant sterols. 

Almonds

Silvered almonds can go well with vegetables, desserts, fish and chicken. They contain plant sterols, fibre and heart-friendly fats. Almonds can assist in reducing “bad” LDL cholesterol. Try to eat a handful of almonds a day.

Soybeans

Soy protein assists in reducing cholesterol level levels. A cup of soy protein has 8 grams of heart-healthy fibre. In order to get a considerable fibre from full wheat bread, you are required to eat about four slides. 

Sweet Potatoes

Sweet potatoes have a lower glycemic index compared to white potatoes; these spuds won’t create an instant spike in blood sugar level. They also possess vitamin A, fibre, and lycopene.

Oranges

Oranges contain pectin fibre, which has cholesterol-fighting properties. They possess potassium, which helps in managing blood pressure. A study reveals that consuming 2 cups of orange juice a day may lower diastolic pressure among overweight patients.

Barley

You can replace rice with this nutty whole grain. You can also include barley in stews and soups. The fibre present in the barley can help reduce cholesterol levels. It may also lessen blood sugar levels.

Oatmeal

A warm bowl of oatmeal can keep your blood sugar levels in check. It will be useful for people with diabetes. Oats’ fibre may assist your heart by reducing bad cholesterol. You can get the best results. 

Flaxseeds

This honey coloured seed contains three ingredients that are great for your heart , they are: omega-3 fatty acids.

Yoghurt 

Yoghurt can help manage high blood pressure. Yoghurt is filled with calcium and potassium. To increase calcium and minimize fat, choose low-fat varieties.

Cherries

All kinds of cherries, sour cherries, sweet cherries, and cherry juice come with great health benefits. All are filled with antioxidants known as anthocyanins. They may protect blood vessels. 

Blueberries

Blueberries are inherently nutritious. They contain anthocyanins, which are assisting antioxidants in blood vessels. These antioxidants are responsible for their dark blue colour. Blueberries also contain fibre and a few other essential nutrients. Include fresh or dried blueberries in yoghurt, pancakes and cereal.

Ways to minimise your risk of heart disease along with healthy eating

• Use healthy unsaturated fats from seeds and plants (like avocado, extra virgin olive oil, sunflower, safflower, peanut, soybean and sesame) instead of saturated fats like cream, butter and coconut oil) to get energy.
• Eat less processed foods and fried fast foods.
• Tweak the quantity and types of plant foods – eat more wholegrain cereals, fruits and vegetables.
• Lower the intake of refined sources of carbohydrates with higher glycemic indices (including foods with added sugars).
• Consume legumes regularly, such as soybeans, baked beans (reduced salt), tofu and lentils.
• Snack on a handful of unsalted nuts, walnuts and almonds. 
• Consume oily fish at least once a week.
• Lower your salt intake – avoid packaged and processed foods and restrict salty foods and fast foods. 
• Choose the lowest sodium products.
• If you have high cholesterol levels, switch to non-dairy products or low-fat products and do not have more than seven eggs in a week.
• If you consume alcohol, have no more than two standard drinks in a day. High alcohol consumption increases blood pressure and can increase triglycerides in the blood. 

Conclusion

Heart disease is one of the leading causes of death for adults across the world. 

Diet plays a crucial role in heart health and can impact your risk of heart disease. 

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