Managing your diet after a heart attack can be quite an intimidating task. Although you may be aware of the fact that eating certain foods increases your risk for heart diseases, it is often quite difficult to alter your eating pattern radically. Once you figure out which foods you need to consume more and which foods to restrict, you'll be on your path towards a healthy heart.
What you eat has a powerful impact on your health. Certain heart-happy foods are loaded with disease-fighting nutrients and are low in calories as well. Including these into your everyday diet can help reduce your risk of heart disease significantly.
5 incredibly potent heart-happy foods that you’ll love eating
5 power foods that you must work into your daily diet to keep your heart-healthy and to help prevent heart attacks:
1. Garlic: A showstopper amongst the home remedies, garlic brings down blood pressure levels by increasing the level of nitric oxide in the body, which makes the blood vessels dilate. The herb ensures that your B.P. stays in check and consequently helps circumvents a heart attack. Integrate this pungent herb into the daily menu.
2. Chilli: Studies show that chillies can help cut the risk of developing a heart attack. The heart health-promoting property of the chilli is due to the presence of capsaicin. Experts advise consuming some amount of chilli in your food on a regular basis to keep cardiac diseases at bay. Red chilli powder benefits are immense; and integrating it in to your meal plans is most definitely advisable. Tata Sampann Red Chilli Powder is made of carefully selected, naturally sundried, scientifically processed chillies. It contains 40,000 SHU of capsaicin and 100 ASTA units of carotenoids ensuring that you get the ideal blend of colour and piquancy.
3. Banana: To lower your risk of heart diseases, eat more bananas! Bananas can have a protective impact on your health. The American Heart Association advocates limiting sodium consumption and increasing the intake of potassium-rich foods. Potassium monitors the blood pressure and reduces the strain on the cardiovascular system, thereby keeping the heart working optimally. The banana is chockfull of potassium; 1 banana proffers 9% of your everyday potassium requirement.
4. Flax seeds: Brimming over with omega 3 fatty acids, flax seeds, also known as Alsi, decrease blood pressure levels appreciably. They protect against atherosclerosis and thwart cardiac diseases. Add a spoonful of roasted flax seeds to your morning smoothie!
5. Beans: There is wide variety of beans available in India. Most beans contain high amounts of fibre which keeps you regular and may protect against heart disease, high cholesterol, high blood pressure, and digestive illness.
5 easy-to-follow tips to keep the heart functioning beautifully
- Load up on heart-happy foods: Make sure that you consume specific heart health-promoting foods on a daily basis. They have powerful heart-healing properties and help keep off plaque formation and occlusion of arteries, lower blood pressure and ensure that your heart functions optimally.
- Restrict your intake of saturated fats and trans fats: This is a very vital step to diminish blood cholesterol levels and lower your risk of coronary artery disease.
- Restrict your sodium intake: Consuming large amounts of sodium contributes to hypertension, a big risk factor for cardiovascular diseases. The American Heart Association advocates that a healthy adult ought to consume no more than 2,300 milligrams of sodium per day and in case you have been diagnosed with hypertension, diabetes mellitus and / or have high cholesterol levels, it should be 1500 mg per day.
- Weight management: Research is demonstrative of the fact that blood pressure increases as weight increases. Losing unwanted weight is an essential lifestyle modification that is necessary to control blood pressure. Excessive amounts of fat around the belly can raise your risk for hypertension and hypercholesterolemia.
- Exercise regularly: Exercising for 45 minutes, 3 times a week may help decrease blood pressure by 5 - 8 mm Hg in hypertensive individuals and might stave off cardiac disease in those who don’t have it. Try to slot in - walking, running, yoga, swimming or aerobics in to your exercise schedule.
It will need a devoted and steadfast effort from you to go on board a heart-friendly diet. Commit yourself to steering clear of processed and greasy foods - slowly but surely, bit by bit. Cut back on your sodium consumption and bulk up on unprocessed foods – fresh fruits, salads, whole grains and unsalted nuts. Taking care of your heart calls for a multi-disciplinary approach – be patient!
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