Nowadays, heart attack problems and related diseases are increasing day by day. It happens due to various reasons. However, you should be aware that out of all factors, the most important one is food. In this post, you will learn about the recommended food to prevent heart attack.
Recommended Food to Prevent Heart Attack
What food to eat and what not to? having at least such information can help you to prevent heart problems and stay healthy.
In following sections, you learn the important information regarding the eatable foods to prevent heart attack and foods which needs to be avoided.
# Salmon
Salmon and some fatty fish like Sardines and Mackerel are best known for a healthy heart. It consists of a great amount of Omega-3 fatty acids.
The researchers had already shown that it (Omega-3) decreases chances of Arrhythmia (irregular heartbeat), Atherosclerosis (plaque build-up in the arteries) and reduced Triglycerides.
You must eat fatty fish minimum twice a week suggested by the American heart association
# Oatmeal
Oatmeal consists of a great amount of soluble fiber helpful in lowering cholesterol. It soaks a considerable amount of cholesterol and removes it from your body. So that cholesterol does not get absorbed in your bloodstream.
Apart from that whole grains like bread, grits and pasta are also beneficiaries for hearty health due to grain content quality.
You should add Oatmeal in your daily diet, or can consume it twice a week.
# Blueberries
Apart from blueberries, other berries and strawberry are also great for heart health.
A study was conducted on the women aged between twenty-five to forty says that,
Who consume blueberries and strawberries more than three servings in the whole week, had lessened the chances of heart attack in comparison to the 32% of women who consume fewer berries.
# Dark Chocolates
The next food to prevent heart attack is dark chocolates. Daily intake of dark chocolate would help you to decrease the chances of nonfatal heart attacks and strokes.
Dark chocolate consists of flavonoids called Polyphenols, which can heal blood pressure, clotting, and inflammation problems too.
People who have large chances of heat-related problems should eat dark chocolate on daily basis.
# Citrus Fruits
If you eat Oranges and Grapefruits on regular basis, you have lesser the change of having stock comparing to who do not eta.
According to a study, Oranges and Grapefruits decrease chances of Ischemic Stroke by 19% as it contains a large number of flavonoids.
Citrus fruits are well known of its Vitamin C content, which is related to decrease chances of heart disease. But be careful, you must not drink citrus juices containing added sugars.
List of Foods to Avoid Heart Disease
# Avoiding Trans Fat
Eliminate foods which have recorded hydrogenated oil in ingredients. One must read labels carefully on the back side of the product before buying.
For example snacks, crackers, margarine and some bakery goods contain trans fat. It can also be found in a few animal products like Beef, Lamb, Pork, Butterfat in Milk, and Butter.
Limiting its consumption will be great for your heart health.
# Saturated Fat
Foods like Butter, Sour Cream, Mayo contains a large number of saturated fats.
Due to the saturated fat, bad LDL cholesterol (Low-density lipoprotein) increases in your body. Which makes plaque formation in arteries.
You must reduce the consumption of saturated fat to five percent or less of total calories.
You should consider using vegetable-based oils instead of butter. As the vegetable-based oils consist of a good amount of monounsaturated fats, which is healthy for your heart.
List of Food to Avoid Heart Attack
Here is a comprehensive list of avoidable food to prevent heart attack.
- Salt – Eating large content of salt is bad for blood pressure. You can replace it with herbs, condiments or spices to add flavor to food.
- Packaged Food – Packaged foods consists of certain contents, which increases the chances of a heart attack. You should avoid or limit the consumption of products having high sodium and added sugar.
- White or egg bread, refined pastas, rice and sugar cereals type foods must also be limited in daily consumption.
- By taking more fruits and vegetables you can reduce the chance of heart attacks. As they contain a large number of nutrients and low calorie.
Did you know about these food recommendations already?
If yes, then you can share your experience of following such diet in the comment section below.
And if you did not know about the recommended food to prevent heart attack, then share it with your friends and family.
Hope you found this guide for Blood Pressure control useful – Quickest & Easiest Way to Control Low BP at Home