As we advance in years, the chances of developing cardiovascular diseases (CVDs) – disorders of the heart and blood vessels, increase. Examples of CVDs include coronary heart disease, cerebrovascular disease, and rheumatic heart disease.
Our lifestyle significantly influences the risk of these diseases. The World Health Organization states that 80 percent of CVD fatalities are due to heart attacks and strokes, often linked to a sedentary lifestyle.
It's no secret that maintaining a healthy heart is crucial. Regular exercise and an active lifestyle are beneficial. However, it's counterproductive if the gym session is followed by a visit to a fast-food restaurant. Eating the right kind of food is equally important.
The key to a heart-healthy diet lies in whole foods. These aren't the foods you find in cans, packets, or fast-food joints. Here are some examples of whole foods that are ideal for maintaining heart health.
Wild-Caught Fish
Fish like salmon and tuna, caught in the wild, are rich in omega-3 fatty acids DHA and EFA. Studies show that these acids can significantly reduce triglyceride levels in patients with hypertriglyceridemia.
Herbs and Spices
We often resort to salt for seasoning our food. However, excessive salt can harm your heart health. Try replacing salt with herbs and spices like thyme, rosemary, and oregano for a healthier and equally flavorful alternative.
Dark Beans
Dark beans like black and kidney beans are packed with heart-friendly nutrients. They contain folate, antioxidants, and magnesium. Folate aids in the production of red blood cells. Antioxidants protect your cells and DNA from oxidative damage. Magnesium regulates your heart rate and boosts your immune system. And, these beans are also rich in fiber, aiding in controlling cholesterol and blood sugar levels.
Oats
Oats are known for their benefits on heart health. They are rich in beta-glucans, a type of soluble fiber that helps reduce blood cholesterol.
Berries
Berries are packed with fiber and essential nutrients for a healthy heart. Blueberries, strawberries, and blackberries contain anthocyanins, antioxidants that protect against oxidative stress and inflammation, leading to heart disease. Try adding some berries to your oatmeal for a heart-healthy meal.
Wine
Some might wonder about wine's place in a whole foods diet. Though moderation is key, a bit of red wine can be beneficial due to the presence of resveratrol, a compound obtained from grape skins. Resveratrol and other antioxidants in red wine can increase levels of HDL or ‘good' cholesterol, which protects against “bad” cholesterol buildup.
Tofu
Including tofu in a whole foods, plant-based diet is a common practice among vegans and vegetarians. Soy protein and isoflavones in tofu are known for their ability to reduce cardiovascular disease risk factors. Soy products like tofu and soy milk are beneficial for cardiovascular health due to their high content of polyunsaturated fats, minerals, vitamins, and fiber.
