Hidden in the protected cavity of our chest, the heart is something mysterious. Out of sight, out of mind. However, precisely because the heart is hidden from our sight, you should not agree with the old saying that you cannot be harmed by something you do not know about. In general, this view puts your overall heart health at risk.
The truth is that in terms of the strength of your heart health, it is ignorance that can be fatal in some cases. The problem is that the heart is an unknown quantity, an organ that no one can observe during our life. Because of the issue of “access,” observing the internal interaction of the heart and head is challenging.
Fortunately, in our modern era, highly educated medical scientists have developed criteria for a “healthy heart” and ways how the average person can meet these criteria and avoid potential problems. Regular vigorous exercise is one way, but there are many other ways available to all of us.
Ways to Maintain Heart Health through Proper Nutrition
Cut back on caffeine or avoid it altogether. In principle, it is better to exclude all black drinks if you have not yet managed to get into their aromatic networks. If you do continue to drink them, try to drink no more than one cup a day. Remember that consuming more can increase blood pressure and raise levels of the stress hormone Cortisol in the body. Some benefits of marijuana also help improve your heart health. Elevated cortisol levels mean that the heart must balance the stress it perceives and work harder to overcome it.
Eat more often
Rare meals are harmful to your metabolism or, in other words, your health. It is a proven fact that frequent low-fat meals throughout the day can lower cholesterol levels over time. Moreover, this way of eating more actively stimulates the metabolism during the day. If you count your calories, eat healthy foods, and eat small and frequent meals, then you will significantly reduce your weight in a year.
Eat less saturated fat and more monounsaturated fat
Healthy fats provide the body with the omega fatty acids it needs to stimulate new tissue growth, healthy skin, hair, teeth and organs. Bad fats (saturated) clog our arteries, raise LDL levels in our blood, and are also responsible for raising cholesterol levels that lead to heart attacks. Do not eliminate all fats from your diet, but be aware of the differences between them.
Consume as much Vitamin C as possible
Vitamin C is the body’s best nutritional defense against disease, infection and free radicals. Antioxidants like Vitamin A and E and the power of Vitamin C can literally do away with the harmful particles that cause heart disease. Eat more apples, oranges, broccoli, and vitamin C supplements.
Maintain a healthy diet
Include in your diet more antioxidants, a full spectrum of essential vitamins and minerals, and foods rich in fiber and low in fat.
Heart – healthy food
Eat vegetables 4 to 10 times a day. This diet will reduce the risk of heart disease by up to 30%.
Here is a list of some more foods that can help you support your heart health:
Tomatoes and avocados
These are the best ingredients for salads, and both are great for heart health. Tomatoes are loaded with antioxidants (lycopene) that protect you from heart disease and cancer. Fresh tomatoes are also a great source of vitamin C. Avocados are packed with heart-healthy omega-3 fatty acids. Fish also contains these acids.
Complex carbohydrates
Eat the heart-healthy complex carbohydrates found in brown rice, whole grain breads, and beans. Avoid foods like white bread, white rice, and sugar. You should not eat foods that do not contain fats at all, because they are saturated with simple saccharides and carbohydrates that are harmful to the body.
