Foods For Heart Health

A study says that people who drink two cups of green tea a day have a 16% lower mortality rate than those who drink less green tea. By drinking green tea, your heart remains healthy and there is no problem with heart disease.

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Monounsaturated fat is found in dry fruits which is beneficial for the heart and blood vessel-related system. Various studies suggest that if you eat a handful of dry fruits daily, the risk of coronary disease can be reduced by almost 30 percent. This effect may be more beneficial if you eat these nuts in place of snacks high in sugar or trans fats.

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Meat, chicken, seafood, dried peas, lentils, nuts, and eggs are good sources of protein, B vitamins, iron, and other vitamins and minerals. Milk and other dairy products are considered excellent sources of protein, calcium, B vitamins, riboflavin, and vitamins A and D. If you use cheese, curd, and buttermilk, they should be fat-free or should be low in fat.

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Whole grains are a great source of fiber and also contain many other nutrients that control blood pressure and keep the heart healthy. You can also increase the number of whole grains in the diet for heart disease.

You can eat brown bread, pasta, brown rice, and starchy vegetables like peas, potatoes, corn, etc. These foods are rich in B vitamins, iron, and fiber. Eating grains in excess, especially refined grain foods (such as white bread, pasta, etc.), can increase your weight, so consume all things in equal amounts.

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Fruits and vegetables are very important for making the heart healthy. Many fibers, vitamins, and minerals are found in fruits and vegetables. Many fruits and vegetables are low in fat, calories, sodium, and cholesterol. Eat such fruits and green vegetables several times throughout the day.

To get fiber from fruits, you can eat fruits instead of juice. Wash vegetables, cut them and keep them in the fridge and then eat them as a snack throughout the day. You can also eat vegetables boiled or raw. Apart from this, cut fruits and keep them in a bowl and eat them comfortably. Also, choose such recipes which have maximum fruits and vegetables like soup or mixed salad, etc.

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Nutrients are found in many types of meat, so you don't need to give up meat completely. However, instead of red meat, you should eat fish and chicken, i.e. white meat. Red meat contains a high amount of saturated fat, due to which bad cholesterol can increase in your body.

Red meat is not bad. But it contains more zinc, vitamin B6, vitamin B12, amino acids, and iron than white meat. If you eat red meat, eat it in very small quantities.

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In today's diet, it is forbidden to eat eggs, because it contains a high amount of cholesterol. However, the yolk of the egg contains saturated fat and not the white part of the egg. Not all saturated fats are bad and some are necessary for your body.

Do not give up eating egg yolk or egg yolk completely. Because it contains Vitamin A and Vitamin B and helps in giving energy. If you want to control your cholesterol level, then eat egg yolk in less quantity.

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Various studies have concluded that trans fat increases the risk of heart disease. Trans fat is found in processed and packaged products. Especially in those products which are kept for a long time. The easiest way to find out trans fat levels is to look for the words 'hydrogenated oil' on the product label. Read product labels carefully and buy products labeled hydrogenated oil as little as possible.

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Salt is considered a very important ingredient in the food. This increases the taste of your food. However, eating too much salt can harm your health. An excessive amount of sugar is also not good for health. Eating an excessive amount of sodium and sugar causes the problem of high BP. You should consume less than 1500 mg of sodium daily.

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Tobacco use increases the risk of heart disease and heart attack. Smoking damages the heart and blood vessels, leading to problems related to heart diseases such as high triglycerides and heart attacks. Also, nicotine increases blood pressure and carbon monoxide depletes oxygen. People who do not smoke and they come in contact with a person who smokes can also increase the risk of heart disease.

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Drinking alcohol can cause high blood pressure and increase the risk of heart disease. Drinking alcohol also increases levels of triglycerides, a form of cholesterol, which hardens your arteries.

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Obesity means excess fat in the body. In obesity, the level of bad cholesterol and triglycerides increases, and the level of good cholesterol decreases. Also, obesity can lead to high blood pressure and sugar. To reduce obesity, talk to your doctor once and adopt a healthy diet. In this way, your risk of heart disease will be less.

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Not getting enough physical activity can lead to heart disease. It also increases the risk of other medical conditions like obesity, high BP, high cholesterol, and diabetes. Doing physical activities daily reduces the risk of heart disease.

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If the diet is high in saturated fat, trans fat, and cholesterol, it can increase the risk of heart disease and lead to heart-related diseases like atherosclerosis. Also, having too much salt (sodium) in the diet can increase your blood pressure.

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