Healthy Diet for a Happy Heart
The heart is not just a machine but an active community of millions of living cells. It makes sure that every organ in the body gets blood so as to function. Blood contains oxygen and nutrients necessary for the functioning of every cell in the body, including heart cells.
Cardiovascular disease (CVD) continues to be the number one cause of disease-related death worldwide. Eating well and getting lots of exercise is hugely encouraged for maintaining a healthy heart.
Dietary supplements can often be very instrumental in helping or boosting the functioning of the heart as well as preventing it from sickness. Here are some of the best supplements you could add to your diet for a healthy and happy heart:
- Garlic: Garlic is known to reduce cholesterol and triglycerides. It also slows the development of atherosclerosis, a disease which builds up plaque inside the arteries.
- Niacin: A high dose of Niacin is found to lower LDL (“bad”) cholesterols. However, this should not be taken with statin containing supplements or drugs. Some foods containing Niacin: Green peas, Peanuts, Mushrooms, etc.
- Soy protein: A healthy dose of soy protein modestly lowers cholesterol and improves LDL/HDL ratio.Lunasin, a specific type of protein peptide isolated from soy, plays a major role in soy’s effect. Some foods containing Soy protein: Bean sprouts, Bread crumbs, Cereals, Crackers, etc.
- CoQ10: significantly reduces the risk of adverse cardiovascular events by 50% in people with severe heart failure. It is also helpful in reducing some of the side-effects of drugs cholesterol-lowering statin drug. Some foods containing CoQ10: Soy, Sardines, Mackerel, Peanuts, etc.
- Vitamin D: This lowers risks of cardiovascular disease in those with low blood levels of vitamin D. Some foods containing Vitamin D: Cheese, Dairy products, Egg yolks, etc.
- Magnesium: Adequate levels of magnesium can slightly reduce blood pressure. Magnesium blood levels in the mid to high normal range have been associated with a lower risk of death from cardio vascular disease. Some foods containing Magnesium: Spinach, Almonds, Black beans, etc.
- Cocoa powders and dark chocolate: Rich in flavanols, cocoa powders and dark chocolate can improve vascular function and blood pressure. They can even raise levels of HDL (“good”) cholesterol.
- Probiotics: Probiotics modestly lowers systolic and diastolic blood pressure and LDL (“bad”) cholesterols. Some foods containing Probiotics: Yogurt, Pickles, Kimchi, etc.
Everyone’s heart beats around 70 times per minute, or 100,000 times per day, or about 2.5 billion times in the average lifetime. The heart is programmed to work on itself – no matter what activity you are involved in or not – for the whole expanse of your life.
Eating well, drinkinglots of water, exercising more, and sleeping adequately are all commonly advisable for the wellbeing of the heartwhich we all have heard at least at one point in our lives. Even the smallest of change can bring about substantial results. Every little bit of positive change you make is good for you.
Disclaimer : This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.