A strong heart is very important to your overall health. The heart is an organ that is also an incredible muscle. It is the source of life and provides oxygen to the body. It acts as a pump that supplies blood to the body by adjusting the flow and pressure of the blood volume. The leading cause of death in the US is heart disease. 40% of deaths of people between 65 and 74 years are due to heart disease. Heart disease costs the government more than $300 billion a year.
The heart can beat more than 100,000 times a day. It can pump over 1,800 gallons of blood through blood vessels, which if stretched can exceed 60,000 miles. Those are really amazing facts about the miraculous work our hearts do for us on a daily basis. As we age, our hearts will compensate by adjusting to age. It will offset the buildup of arterial plaque by working harder to push blood through vessels that are now narrower than when we were younger. This extra work on behalf of the heart can have serious health effects. For example, it can raise blood pressure. However, by doing so, we become more susceptible to heart problems and other diseases. There are certain foods that are very helpful for good heart health. We need to eat the right foods to protect this precious organ in order to allow it to operate at peak efficiency.
heart healthy foods: There are foods that are very healthy to incorporate into your diet to protect the health of your heart. Always strive to eat whole foods and avoid eating processed foods as much as possible. When shopping at the supermarket, a good rule of thumb is to shop in the outer aisles. These are the areas that have fresh produce, meats, and seafood. The inner wings of the store store all the canned and processed foods.
Berries: Berries are very healthy for the heart. Blueberries in particular are. Dark blue fruits contain the antioxidant known as “anthocyanin”, which is very good for the cardiovascular system. In addition, blueberries contain vitamin C and fiber.
Cayenne pepper: This powerful herb contains capsaicin. It has been referred to as the “king of herbs” as it has numerous health benefits. It is a source of vitamin A. Cayenne pepper is beneficial for the heart because it can increase blood flow. The increased blood flow can help maintain normal blood pressure levels, which will protect your heart from damage. There has been some research that suggests cayenne may also lower cholesterol levels and decrease inflammation. Inflammation is very dangerous because it can cause the buildup of arterial plaque. You can enjoy cayenne pepper as a flavorful spice in many dishes and.
Oatmeal: Oatmeal is a nutritious and delicious way to start the day. They are rich in fiber, as well as vitamins and minerals. They are also rich in omega-3 fatty acids. Oatmeal has been shown to lower LDL or bad cholesterol levels and help keep the arteries of the heart clear. A great heart-healthy breakfast could be a bowl of hot oatmeal with blueberries or bananas. Always try to eat the steel cut variety of oats over any instant oatmeal as they have more fiber.
Spinach: One of the most nutritious of all green vegetables, spinach has a good reputation for heart health. Spinach is rich in vitamins and minerals, including folate, nitrate, calcium, and potassium. More importantly, it contains CoQ10, which is vital for the health of the heart and muscles of the human body. Spinach is one of only two plants that actually contain CoQ10.
Omega-3 fatty acids: Omega-3 fatty acids are very important for heart health. There is a lot of discussion about the importance of fruits and vegetables for overall health. Omega-3 fatty acids occupy their own vital place for heart health. They are a polyunsaturated fat that can help lower triglycerides as well as lower blood pressure. They help increase levels of good cholesterol, known as HDL, and also have anti-inflammatory benefits. Some of the best sources come from cold water fish like salmon and tuna. There are also plant-based oils like flaxseed and canola that are rich in omega-3 fatty acids. You should aim for 2-3 servings of cold water fish weekly for heart health benefits. Salmon: This is an ideal fish in many ways. Fatty fish like salmon will help boost your immune system with all of its heart-healthy benefits.
Clearly, the health of your heart is extremely important. You have many options when it comes to your diet and nutrition. By choosing wisely and eating foods that are nutritious and good for your heart, you can reduce your risk of heart disease. Always remember when beginning any dietary or lifestyle changes, always consult with a medical professional, especially if you are taking prescription medications or suffering from any illness or disease.