Modern life, constant stress, and high-paced lifestyles have brought about numerous health issues and diseases. Heart diseases are the number one killer worldwide, so we should all incorporate the needed lifestyle and dietary changes in order to prevent such issues.
Statistics show some seriously alarming numbers that should raise our awareness and do our best to protect our health.
Namely, heart disease is the leading cause of death for both, women and men. In 2009, over half of the deaths due to heart disease in the U.S. were men.
Every year, more than 610, 000 Americans die of heart disease, which is 1 in every 4 deaths. The most common type of heart disease is coronary heart disease, which kills more than 370,000 people every year.
Furthermore, about 735,000 Americans have a heart attack every year, and 525,000 of these are a first heart attack, while 210,000 happen in people who have already had a heart attack.
Clogged arteries are the main cause of strokes and heart attacks since they interrupt the blood flow throughout the body.
Additionally, high cholesterol, high blood pressure, and smoking are key risk factors for heart disease.
Despite these, the risk of heart disease is also raised due to some other medical conditions and lifestyle choices, like a poor diet, obesity and being overweight, excessive alcohol use, and physical inactivity.
Here are the best food choices you can make in order to protect yourself and prevent heart disease:
Curcumin, the active ingredient in this spice, fights inflammation and prevents overactive fat storage.
Green tea is high in catechin, a potent antioxidant that reduces the cholesterol absorption and supports the metabolism.
High-quality olive oil is full of healthy fats that lower cholesterol and the risk of a heart attack by 41%.
Asparagus fights inflammation, lowers cholesterol levels and prevents clogging of veins.
Pomegranates are a rich source of phytochemicals which improve circulation by promoting nitric oxide production.
Spinach contains high levels of folic acid and potassium, which lower the risk of heart attacks, support muscle tissues, and lower high blood pressure.
Broccoli is a rich source of vitamin K, that will help you prevent heart diseases.
Blueberries are rich in potassium, which will help you reduce high cholesterol levels, and significantly lower the risk of a heart attack.
Avocadoes are another heart-healthy food since they are loaded with fats that balance bad and good cholesterol.
Salmon is a rich source of fatty acids which lower cholesterol levels, fight inflammation, and reduce triglyceride levels. Make sure you consume herring, mackerel, and tuna often.
Cranberries are full of potassium, so their juice increases good cholesterol levels and lower bad cholesterol. The daily consumption of 2 glasses of this juice will lower the risk of heart attack by 40%.
Studies have shown that 2-3 cups of coffee daily will lower the risk of a heart attack by 20%.
Nuts are abundant in healthy fats like omega-3 fatty acids and unsaturated fats, so they lower cholesterol levels.
This fruit is high in sterols and fiber which reduce cholesterol levels and lower the risk of heart disease.
Seaweed is loaded with minerals, vitamins, proteins, carotenoids, and antioxidants, so the regular consumption will lower high blood pressure and cholesterol.
Watermelon triggers the production of nitric oxide and supports healthy blood vessels.
It is high in antioxidants which improve the health of blood vessels and lower high blood pressure. The consumption of two glasses of orange juice daily will satisfy the daily needs for vitamin C and provide high levels of other vitamins and minerals.
The moderate consumption of cheese lowers blood pressure and high cholesterol levels.
Whole grains are loaded with fiber which prevents cholesterol accumulation in the arteries and helps the breakdown of cholesterol buildup.
Cinnamon fights high cholesterol levels and prevents its accumulation in the arteries.