Heart disease is one of the most common causes of death worldwide. In Frisco, TX it affects people of all ages. A significant cause of heart disease in Frisco is a poor diet. Some foods may increase your likelihood of getting high blood pressure and inflammation, which may be risk factors for heart disease. The following are a few foods that may improve your heart health.
Avocados are excellent for your heart. They are rich in monounsaturated fats, which may reduce your cholesterol levels, hence lowering the risk of heart disease. They are rich in potassium, which can lower the risk of high blood pressure and stroke.
Garlic is traditionally used as a natural remedy for various ailments. Studies suggest that it may be good for your heart health as well. It contains allicin, a compound that has lots of therapeutic effects. Garlic reduces your risk of high blood pressure, stroke, and blood clots. While it is great as a spice, the best way to consume garlic is raw.
3. Green Leafy Vegetables
Vegetables like spinach, collard greens, and kale promote heart health. They are rich in antioxidants, vitamins, and minerals. They are rich in vitamin K, which promotes blood clotting and protects the arteries. Green, leafy vegetables may reduce your risk of arterial stiffness and high blood pressure.
4. Peas, Lentils, Chickpeas, and Beans
Legumes are amazing for your health. They can lower your levels of low-density lipoprotein. They are also rich in fiber, antioxidant polyphenols, and protein, which are great for your heart health.
5. Whole Grains
Whole grains are great for your heart and general health. They include brown rice, whole wheat, and oats. The grains are rich in fiber, which reduces bad cholesterol. Increasing your intake of whole grains by three servings can lower your risk of heart disease by up to 22%.
Blackberries, strawberries, and blueberries are rich in nutrients that may improve your heart health. They are rich in antioxidants that protect against inflammation and oxidative stress.
7. Flaxseeds and Chia Seeds
These seeds contain omega-3 fatty acids which lower bad cholesterol and reduce your risk of blood pressure, thrombosis, and heart attack. Increasing your intake of chia seeds and flax seeds minimize the buildup of fatty plaques in your arteries.
8. Fatty Fish
Fatty fish like tuna, sardines, and salmon may promote heart health. They are rich in omega-3 fatty acids. Eating oily fish over time may reduce your cholesterol levels. It reduces your risk of heart disease and high blood pressure. If you don’t eat seafood often, consider using fish oil to improve your heart health.
9. Dark Chocolate
Dark chocolate contains antioxidants that promote heart health. Eating it regularly can lower your risk of heart disease by up to 57%. It also reduces the risk of calcified plaque in your arteries. The best dark chocolate should have at least 70% cocoa content.
There are many ways to improve your heart health, and making changes to your diet may be one of the easiest ones.