Nutrition may be the most effective way to prevent and treat coronary heart disease. There are many good studies that show that if you eat in a certain way, you can significantly reduce the risk of heart attack.
Start eating a healthier diet now, as soon as possible. Heart disease is a disease that really started in childhood. You may start to accumulate garbage or plaques in your arteries as a teenager. However, even those with a family history of heart disease can usually overturn or reverse these genes as long as they eat more heart-healthy foods.
So where do you start? First of all, you don't have to throw away everything in the kitchen, but it's a good idea to look at your overall eating habits. In the long run, making some small and manageable changes will bring more success. No food can protect you, so you must put it in the context of your whole diet.
You don't have to lose everything. You don't have to buy organic, non-GMO or gluten-free food for heart health, just find something you like and start incorporating it into your diet.
Try the following three simple and healthy eating methods recommended by experts:
1. Eat more plants
Fruits and vegetables are the simplest and most affordable foods on the menu. Plants have amazing benefits to health. They contain antioxidants, such as vitamins A, B and C, which help to prevent the formation of arterial plaques.
Antioxidants come in, they stop the whole process, keep blood vessels open and prevent plaque formation.
Make the agricultural products on your plate into a rainbow shape to get the most benefit. For example, beets are rich in folic acid and vitamin C, and spinach and cabbage also contain A and C. Our carrots contain-carotene and a lot of vitamin A, which helps to protect the heart.
When you add more colorful vegetables and fruits to your plate, try replacing beef or poultry with fish or seafood. Eating fish only two or three times a week can reduce the risk of all chronic diseases, but it can also reduce heart disease by about 20%. Fish contains healthy omega -3, which is a very thin source of protein.
Another good choice: beans. Whether it is dried lentils or canned peas, beans are one of the cheapest sources of potassium and fiber, both of which help to lower blood pressure.
Change salt
I know how difficult it is, but quitting salt is one of the keys to preventing heart disease. This popular seasoning actually constricts your blood vessels, thus reducing the amount of blood and oxygen reaching your heart. But the problem is not just the salt bottle on your dining table-the biggest threat to sodium is processed food, such as bread, pizza and fast food sandwiches. Some of these foods contain more than 2300 mg 100% sodium per day.
When we lower the salt content, we actually help blood vessels relax. It can also increase the blood flow into the heart and lower the overall blood pressure. But that doesn't mean you have to eat no salt at all. It is recommended to use high-quality salt with less sodium than refined salt.
Eat some dark chocolate.
To alleviate the pain of reducing your favorite processed food intake, give yourself some dark chocolate. Varieties containing at least 70% cocoa can help your body release nitric oxide. This powerful compound can actually relax blood vessels and keep their elasticity. Be sure to check the label to see if the chocolate has been treated with alkali, which will destroy the healthy plant compounds in chocolate that help reduce inflammation. Remember to be tolerant of yourself when you change your eating habits.