8 tips for a healthy heart
Did you know that more than 51 million women in America suffer from heart disease? And that more women than men die from it? In fact, it is the main health problem that kills women (not from cancer, a common myth).
Use a diet rich in fruits, vegetables, whole grains, fish that protect the heart. Limit the consumption of fats, such as meat, cheese, butter, milk. Use lentils and lentils instead of meat. Fruits and vegetables are the main preventers not only of heart disease, but also of cancer, say cardiologists.
Fried foods damage the heart
Fried, fast and salty foods can cause heart attack. Thus, significantly reduce fried foods, or those sold in fast foods, as replacing them with vegetables and fruits can reduce the chance of a heart attack by up to 30 %. It is the conclusion drawn by a group of researchers from a study on eating habits, which involved over 16 thousand people in 52 states. The typical diet of the western world is very rich in fats, meat and salt, but all these foods put cardiovascular health at risk.
The heart needs iron
A study by American scientists shows that consuming iron helps control blood pressure and other factors harmful to the heart. The results of the study, which say that iron is beneficial for the heart, can be explained by the action of antioxidants, present in iron. The study lasted 18 weeks and was done with laboratory animals. In addition to lowering blood pressure, iron consumption has been shown to lead to a reduction in inflammatory processes in the body, while also protecting the heart muscle. Additional tests have shown that iron protects the heart more than blood pressure-lowering drugs, according to the Journal of Gerontology.
Drink more tea
Men who drink 2 cups of tea a day are 25 % less likely to die of heart disease than those who rarely put it in their mouth. The reason: the flavonoids in tea, not only improve the ability of blood vessels to calm down, but also dilute the blood, reducing coagulation.
Reduce salt intake
Excess salt causes an increase in blood pressure, which increases the risk of developing coronary heart disease. Stay away from salty foods and check things out before you buy them if they have a high salt content. And maybe even things that look healthy have high amounts of salt, so check out their contents.
Eat fruits and vegetables
A healthy diet helps you reduce your risk of developing heart disease, and can also help you increase your chances of surviving a heart attack. You should try to have a balanced diet that contains large amounts of fruits and vegetables, fish, and foods like: black or wholemeal bread, pastries and rice. Stay away from foods such as cookies, cakes, pastries, dairy products that are high in saturated fat and sugar.
Food change and effects
One of the actions you must take to prevent a heart attack is to change your diet. You should get all the foods, but vegetarian food should be dominant, consisting of fresh fruits and vegetables, which contain vitamins and minerals. Some eggs a week are not forbidden. Meat is also allowed, but without fat and in smaller quantities. Nuts, almonds, hazelnuts can also be taken in excessive quantities.
More fish for the heart
Fish should be eaten at least twice a week because it is rich in omega 3 fatty acids, which lower blood pressure and protect the arteries and heart. Meat is rich in fats, which can accumulate in the arteries, thus hampering blood circulation and causing high blood pressure.