May 18, 2024
Heart Diseases

Foods to prevent heart diseases

Cardiovascular heart diseases are rapidly increasing in recent times and hence its necessary to prevent these diseases following a balanced diet. The following foods are healthy, delicious, easy to find and are also good for cardiovascular health.

Banana

Bananas contain high amounts of Potassium that helps reduce Sodium by chemical reaction in the human body which is a major stimulator for high blood pressure. 

Eating a medium sized banana boosts approximately 422 milligrams of Potassium. Moreover, bananas are delicious to eat and it also provides fiber and Vitamin C which improves cardiovascular health. 

Furthermore, antioxidants like Vitamin C and catechins develop endothelial function that decreases blood pressure. Pectin, which is a soluble fiber of banana, reduces the levels of cholesterol and thus enhances cardiovascular health.

Nuts

Nuts contain several beneficial nutrients that reduces the chance of heart diseases. For example, mono and polyunsaturated fatty acids, minerals like potassium and magnesium, fiber, antioxidants and vitamins. The amount of Sodium in nuts is quite low which does not have a negative impact on cardiovascular health. 

According to a research paper entitled Nut Consumption and Risk of Hypertension in US Male Physicians informs that dietary fibers of nut influences satiety, energy intake and can improve blood pressure by weight deduction.

Yogurt

Yogurt is a delicious dairy food that provides micronutrients like calcium, magnesium and potassium. These micronutrients have influence on the blood pressure regulation. 

Moreover, yogurt is a sort of fermented milk and hence there are bacteria in yogurts. These bacteria release proteins which lessen the blood pressure. 

According to Dr. Alexandra Wade, people who consume yogurt daily have seven points less blood pressure than those who do not consume. He also said that even a small amount of yogurt consumption decreases high blood pressure significantly.

Potato

Like the other foods mentioned above, potatoes also contain high potassium. For this reason, Macrobiotic nutritionist Shilpa Arora suggested high blood pressure patients to eat potatoes. 

At the same time, potatoes have fibers which lowers the risk of heart disease. 

However, consumption of fried potatoes or junk foods like this, overeating potatoes cause severe harm to the heart. So, consumers should be aware of this fact.

Dark Chocolates

Dark chocolate consumption also helps enhance cardiovascular health. It adds cacao into the consumers diet and thus lowers the blood pressure. 

Dark chocolates contain flavonoids which produce nitric oxide. It causes blood vessels to relax and so the blood pressure reduces. 

Also, dark chocolates are considered to be one of the major sources of dietary antioxidants. These antioxidants prevent plaque to form which are responsible for blocking the arteries. 

According to a study by American Heart Association’s Circulation Research, dark chocolate cocoa helps to lessen the symptoms of peripheral artery disease. This disease limits heart circulation. So, people who consumes dark chocolates have improved circulation than those who do not.

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