Top 12 Must Know Super Foods that Help Prevent Heart Disease
- Posted on: Oct 15 2015
Some foods significantly increase the risks of coronary heart disease upon consumption, while others protect against it. For individuals who are resistant to change, the thought of altering their dietary habits, which is necessary to avoid the development of cardiovascular disease, is at times perceived as a restriction incompatible with a high quality of life.
Minding what you eat is one of the best preventative measures you can take to avoid heart disease. Read on to find out what you ought to include in all your meals to maintain a healthy heart.
Research indicates that adequate consumption of plant food is associated with a reduced risk of coronary heart disease. This effect is particularly significant for:
- Cruciferous vegetables (broccoli, cabbage, etc.)
- Green vegetables
Recent studies indicate that daily intake of vegetables and fruits significantly reduce the risk of coronary diseases by about 4 percent. All the more reason you should eat these foods as frequently as possible.
- Salmon
Salmon is a top choice since it is rich in omega 3 fatty acids. Researchers say that omega 3 has an anti-clotting effect, so it maintains constant blood flow in your body. Other fatty fish that are healthy to your heart include:
- Mackerel
- Sardines
Aim for at least a serving of oily fish weekly to keep your heart healthy.
- Oatmeal
Oatmeal is very high in soluble fiber that helps lower cholesterol in your body. Simply put, it acts as a sponge in the digestive tracts and soaks up the cholesterol such that the cholesterol is flushed out of your body and not absorbed into the blood stream. Other whole grains that help prevent heart disease include:
- Bread
- Pasta
- Grits
These can be very healthy for your heart as long as they contain the entire grain.
- Blueberries
All berries, in general, are indeed very healthy for your heart. Research shows that individuals who eat at least three servings of berries a week have a 35% lower risk of heart attack in comparison with those who ate less. Berries have the following antioxidants that help decrease blood pressure
- Anthocyanin
- Flavonoids
Plants usually get their red or blue color from anthocyanin.
Remember, you are what you eat. Making wise food selections can go a long way to bettering the health of your heart and preventing heart disease.
Jeffrey F. Caren, MD has been in practice since 1978. Mark K. Urman, MD has been in practice since 1994. With their combined experience and knowledge you will be well taken care of. We are located in Los Angeles, California and can be reached at 310.659.0715. We look forward to hearing from you soon.
Posted in: Blog, Heart Disease
