Heart attack: How to prevent it with food

foods to prevent heart attack

To prevent heart attack, diet is a big deal for people with heart disease. In addition to other healthy habits; it can help slow or even partially reverse the narrowing of heart’s arteries. Adopting a good diet plan can help prevent you from all heart-related disease such as bad cholesterol (LDL), High blood pressure, high blood sugar, and obesity.

Heart disease including heart attack, stroke is number one killer of both men and women in America. It’s well known that healthy eating and living {like exercising} can make a huge difference in preventing cardiovascular disease.

In this guide, you will learn how to prevent a heart attack with some super foods by simply adding them to your shopping cart.

Walnuts

Walnuts are one of the best foods to prevent heart attack because it has lots of good fats like monounsaturated fats which help increase (HDL) good cholesterol. Walnuts are very good source of omega-3 fats. Taking 5 ounces of nuts every week may reduce your risk of heart attack by half.

Read Also: How to lose 20 pounds fast without exercise

Pomegranate

Pomegranates are rich in several antioxidants like heart-promoting polyphenols and anthocyanins. These antioxidants help stave off hardening of the arteries and reduce atherosclerosis.  A report of heart disease patients found that when you take a daily dose of pomegranate juice over three months improves the blood flow to the heart. Ultimately, it oxidized LDL cholesterol that forms plaque which gets stuck in arterial walls.    You can as well take apples instead of pomegranate, it also contains plenty of health-promoting compounds and helps reduce the risk of heart attack.

Almonds

The sterols in almonds help reduce the absorption of cholesterol from the diet and the unsaturated oils stimulate the liver to make less LDL and more “good” HDL cholesterol.  Taking almonds reduce LDL (bad cholesterol) by 28.6% and this can, in turn, reduce the risk of heart attack. Just 22 almonds a day will do. Another study shows that there is a major decline in fatal arrhythmias with 2 servings of nuts a week. Pistachios and peanuts are also good for Reducing LDL and fatal arrhythmias.

Green tea

Green tea is one of the favorites in Asia, and it is growing more popular in the West too because of its significant health benefits. In 2013 study found that people who drank 4 or more cups of green tea in each day had a 20% reduced risk of cardiovascular disease, heart attack, and stroke compared with people who drink less of the beverage. Green tea is rich in Antioxidants known as catechins which are responsible for a reduction in the rate of heart attack.

Oatmeal

Oatmeal is rich in a soluble fiber called beta-glucan, which helps lower cholesterol and greatly reduces the risk of heart attack.  It serves as a sponge in the digestive tract and soaks up all the cholesterol, it then eliminated it from the body and not absorbed into the bloodstream.  It is recommended that you should avoid instant oatmeal which mostly contains sugar, other whole grains like bread, pasta and grits are also very good for the heart as long as they still contain the whole grain. Other foods that are rich in beta-glucan and reduce the risk of heart attack are barley, shiitake mushrooms, and seaweed.

Olive oil

Olive oil is a very good source of monounsaturated fats; it helps reduce both cholesterol and blood sugar levels. People who are at high risk for heart disease follow the Mediterranean diet. Olive oil is an excellent pick when you need to reduce saturated fat (found in meat, whole milk, and butter) in your body system. Fats from animal products and raise or increase your “bad” cholesterol and build up fat inside your arteries which can obstruct blood flow and in turn lead to heart attack. To reduce the risk of heart attacks, strokes, and dying by 30%, take at least four (4) tablespoons a day of olive oil.

Soy

Taking Soy products like tofu and soy milk is a great method to add protein to your diet without unhealthy fats and bad cholesterol. Soy products are rich in high levels of polyunsaturated fats which are good for your heart health and reduce the risk of heart attack.  Soy also may reduce blood pressure in people who eat a lot of diets high in refined carbohydrates.  soy protein can also reduce LDL or “bad” cholesterol in the body system.

Other great foods for preventing heart attack are listed in one of my articles HERE

 

Read Also: List of foods that lower blood sugar instantly

 

Strategies to help you plan meals for people with heart disease

 

1). Always Serve the right kind of carbs- This Include foods like brown rice, oatmeal, quinoa, and sweet potatoes so as to add fiber and also help control blood sugar levels. Stay away from sugary foods.

2). Always eat a variety of protein-rich foods- eating balanced meals with lean meat, fish, and vegetable sources of protein are very good.

3). Reduce salt intake– taking too much salt is bad for blood pressure and increase the risk of heart attack. Instead, you may use herbs, spices, or condiments to flavor to your foods.

4). Eat more vegetables, fruits, whole grains, and legumes- Always eat more of plant-based foods because they are rich in fiber and other nutrients, they have great taste in a salad, side dish, or as an entree. Ensure that you don’t use too much fat or cheese when you are preparing them.

5). Always Choose fat calories wisely- This can be achieved by limiting animal fat and trans-fat (artificial fat) intake, always choose an oil that is high in either monounsaturated fat or polyunsaturated fat such as sunflower oil, olive oil, soy oil, and peanut oil to reduce the risk of heart attack.

6). Always stay hydrated- if you stay hydrated, it makes you feel energetic and eat less, thereby reducing the risk of heart attack. It is recommended for one to drink 32 to 64 ounces (about 1 to 2 liters) of water daily unless your doctor has told you to limit fluids.

Read Also: Types of Hypertension: Read the Signs and Symptoms

 

7). Limit cholesterol intake- foods like red meat and high-fat dairy products; can raise your blood cholesterol levels, especially in high-risk people.

 

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