8 best food contents that fight heart diseases
1. Omega 3 Fatty Acids
Sources: salmon, sardines, walnuts, and other foods.
Omega-3 fatty acids are polyunsaturated fatty acids that protect the heart and aid to avoid systemic inflammation and cardiovascular disease.
According to a Harvard research, eating fish once or twice a week provides around 2 grams of omega-3 fatty acids, which reduces the risk of sudden cardiac death by 36% and the likelihood of death by 17%.
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https://batrometech.com/2022/01/24/10-healthy-habits-to-strengthen-your-heart/
Walnuts, flax seeds, perilla seeds, and the oils produced from them, in addition to salmon, sardines, and other deep-sea fishes, are good sources of omega 3 fatty acids.
2. Magnesium
Sources: Whole grains, nuts, etc.
Magnesium prevents strokes and heart attacks by reducing nerve and muscle excitability, maintaining heart flexibility, and reducing nerve and muscle excitability.
Blood pressure can rise if you don’t get enough magnesium, which means high blood pressure, heart disease, and diabetes can all be prevented with an adequate quantity of magnesium in the diet, according to studies.
Magnesium shortage is more common in women than in males, and stress can deplete the body’s magnesium levels, so it’s important to supplement it in your diet.
Magnesium can be found in a variety of coarse grains and legumes, as well as nuts like pine nuts and walnuts and green leafy vegetables like spinach and rapeseed.
3. Vitamin D
Sources: Mushrooms, eggs, etc.
The benefits of vitamin D for heart health should not be overlooked, in addition to the benefits for bone health.
According to studies, a shortage of vitamin D in the human body raises the risk of heart disease by 40% and the risk of dying from heart disease by 81 percent.
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Vitamin D is found in a limited number of foods, including fish (particularly fish liver), mushrooms, animal offal, whole milk, eggs, and so on.
You can, however, receive greater sun exposure. The body’s primary source of vitamin D is exposure to the sun.
4. Zinc
Sources: seeds, shellfish, etc.
Zinc, like omega-3 fatty acids, can help the body create anti-inflammatory cytokines and so avoid inflammation.
Zinc, on the other hand, has been demonstrated to protect arteries, aid in the prevention of coronary artery disease, and improve heart function.
Zinc is mostly found in protein-rich meals such as shellfish, shrimp, and crabs, as well as offal, meat, and fish.
Sesame, sunflower seeds, pine nuts, and other seeds are high in zinc.
5. Vitamin C
Sources: Fresh fruits and vegetables such as kiwi, green peppers
Vitamin C, a potent antioxidant, has been shown to lower LDL cholesterol (also known as “bad” cholesterol) and raise HDL cholesterol (also known as “good” cholesterol).
Vitamin C-deficient people have a lower risk of heart attack and stroke. Fresh fruits and vegetables are the main source of vitamin C, with citrus fruits and tomatoes being the best sources.
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Green peppers, spinach, kiwi, and fresh dates are also high in vitamin C.
6. Vitamin E
Sources: Nuts, seeds, etc.
Vitamin E is a powerful antioxidant as well. It can regulate cholesterol levels in the body, limit platelet aggregation, and lower the risk of myocardial infarction and stroke, just like vitamin C.
Vitamin E is found in a variety of nuts and seeds, as well as avocados and fruits, which can be eaten frequently.
7. Allicin
Sources: Garlic
Allicin relaxes blood arteries and improves blood flow, which can help lower blood pressure and enhance heart health.
It’s worth noting that garlic contains useful compounds including alliin and alliinase, which combine, after being crushed, to generate allicin, which has health advantages.
As a result, smash the garlic into a muck and set it aside for 10 to 15 minutes before eating.
Allicin has a stronger absorption effect, and the amount of allicin obtained by cooking is quite modest.
8. Lycopene
Sources: Tomatoes, Watermelons, etc.
Lycopene is an antioxidant-rich carotenoid that has been found to help prevent cancer and heart disease.
The higher the lycopene concentration in human adipose tissue, the lower the risk of myocardial infarction, according to studies.
https://batrometech.com/2022/01/22/situations-causing-heart-diseases/
Lycopene can also improve the function of vascular endothelial tissue and prevent arteriosclerosis by increasing arterial flexibility.
Red foods, such as tomatoes and watermelons, are high in lycopene.
