Cardiovascular disease is one of the top killers in the United States of America. It is more prevalent than any other disease. Despite the very fact that this disease can be prevented and controlled quite effectively by following proper diet and exercise regimen, it is really unfortunate that so many people are still dying from it.
However, at the same time, it is also very important for you to keep in mind that cardiovascular diets cannot be treated as medications. But, following a heart-healthy diet plan proves to be very beneficial in minimizing the chances of death due to such diseases. Following is a brief rundown on the types of foods that you should eat and the types that you should avoid.
Foods That Are Good For Your Cardiovascular Health
One of the proven ways to improve your cardiovascular strength and health is by eating foods that should keep your blood vessels in shape. These are the vessels that carry blood in your body. Due to cardiovascular disease, plaque forms along the walls of these vessels that eventually result in heart attacks.
A great way to prevent such plaque formation in your blood vessels is by eating foods that are rich in Omega-3 fatty acids. These acids have been found to be very beneficial, as their presence in your body reduces fats in your blood vessels.
Some good sources of Omega-3 fatty acids include leafy green vegetables, soy foods, Canola oil and fishes. Flaxseeds are another great source for Omega-3 unsaturated fatty acid. You can crush flaxseeds and include them in drinks like smoothies or spread them on other food products.
Omega-3 also keeps your blood pressure and heart rate at an adequate level, which is crucial for your cardiovascular health. It is very important for you to understand that your body produces various forms of acids, but it does not produce Omega-3 acid. Therefore, you must get it from various food sources only.
Scientific research has found that wines, nuts and dark chocolates can also be very helpful in reducing LDL (bad cholesterol). You are also advised to consume good quantity of soluble fiber like fruits. You should rely on lean cuts of fish products and red meat to fulfill your body’s protein requirements, as they carry less bad fats and less cholesterol as compared to other cuts.
Foods To Avoid
While you are eating healthy cardiovascular foods, it is equally important for you to know about the things you must avoid as long as it is about your diet plan. For example, you should cut down your salt intakes, as salt is a major element that causes high blood pressure.
The recommended amount as per cardiovascular experts is 2300 milligrams of salt per day in your foods. Besides that, you must also avoid overeating. The best way is to take small frequent meals for 6 times a day instead of the usual three large meals.
Raising good cholesterol can be highly beneficial in fighting against cardiovascular disease. But unfortunately, the scientific world has not yet found any specific foods that can help in raising HDL (good cholesterol).
Therefore, you should be wary about those nutrition products in the market that claim to raise HDL. It is in fact illegal to make such claims at the first place, as no such foods have been scientifically proven yet.