Cardiovascular diseases such as heart disease and stroke are the leading causes of death in the world. They are caused by a number of factors such as genetic inheritance, age, injuries, sedentary lifestyles, poor diet, adverse environmental conditions, stress and depression, and a number of other reasons.
Owing to the overall significance of the heart to the human body, it is imperative that the organ be kept in the very best working condition at all times. That’s because a heart that is sick interferes with the health and overall robustness of the body, leads to diminished physical activity, and certainly leads to premature death in the long run.
A number of intervention mechanisms may be adopted to help keep the heart healthy and disease-free. These include dieting, curative measures, and lifestyle adjustments.
The discussion below focuses on dieting by identifying and explaining the top 5 healthy diets that can help to protect your heart.
Green tea is a beverage that is made from Camellia sinensis leaves which have not become withered or undergone oxidisation. It is has a pale appearance and is slightly bitter in flavour compared to ordinary tea. It is produced and consumed mainly in China and Japan.
Studies have shown that green tea has the ability to effectively counter some of the main risk factors that cause heart disease. It can lower the total body cholesterol as well as the low density lipoprotein (LDL) both of which tend to block the cardiovascular vessels and inhibit the smooth flow of blood. It also reduces Triglycerides levels which may predispose persons to the risks of coronary artery diseases, especially in women, It facilitates the flow of blood by reason of containing flavonoids that relax the blood vessels and improves the health of the body cells that line the blood vessels. It can also increase the antioxidant capability of the blood, thus protecting the LDL cholesterol particles from oxidizing, and prevents a range of heart-related issues such as high blood pressure and congestive heart failure.
Avocados are pear-shaped tropical fruits with rough leathery skins, smooth oily edible flesh, and large seed. They are nutrient-dense fruits that are high in monounsaturated fatty acids.
They protect the heart against diseases and disorders in the following ways: Since they are rich in monounsaturated fatty acids, they can reduce cholesterol levels, improve the blood lipid profile, and lowers the risks of stroke and other heart diseases. They lower the blood triglycerides levels by up to 20% and in so doing, reduce the risks of coronary artery disease. They also decrease the low density lipoprotein (LDL cholesterol) levels by up to 22%. In general, they are also easy to digest and absorb into the bloodstream besides providing plenty of Vitamin E which boosts the health of the heart and the body as a whole. They do not lead to obesity when consumed in greater quantities on a regular basis.
Nuts are fruits consisting of hard or tough shells around an edible kernel. They are generally culinary versatile, rich in flavour, and aromatic. Common examples of nuts include: almonds, medium cashews, hazelnuts or filberts, medium Brazil nuts, macadamia nuts, peanuts, pecan halves and English walnut halves.