- Publish Date: 09-02-2021 / 3:38 AM
- Category : Super Foods
Coronary heart disease – how to prevent heart attack and stroke: While genetics play a significant role in the risk for heart attack and stroke, what you eat also has a lot to do with it. It is not just about avoiding foods known to be bad for you. It is also about filling your diet with foods that support cardiovascular health—foods that will prevent heart attack and stroke.
Whether you are looking for some heart-healthy breakfast foods, lunch, or diner, it is always a good idea to have a list of heart healthy foods to choose from.
I am talking about heart healthy food list that you can refer to repeatedly to find what you need each meal to keep yourself safe from coronary heart disease that can lead to severe heart attack and stroke.
Below are some of the best heart healthy foods list that is easy to find, and most foods on that list are moderately priced.
Avocados are a superfood because of their heart-healthy fat content. However, studies show that its health benefits are due to more than its fatty acid profile.
It is also rich in potassium, which, according to a study published by the Current Hypertension Reports in 2011, is linked to a 15% lower risk of stroke and 11% lower risk of a heart attack. Avocados are good food for heart attack and stroke prevention.
Chocolate is rich in antioxidants that are essential to cardiovascular health. In a study led by researchers from Brigham and Women’s Hospital and Harvard Medical School, it was discovered that people who ate chocolate 5-7 times a week were 57% less likely to develop coronary heart disease than those who did not eat chocolate at all.
To get the highest benefits, choose good quality dark chocolate brands composed of at least 70% cacao. Otherwise, you may be doing more harm than good. If you like cacao for your heart healthy breakfast, please make sure it has at least 70% cacao and less sugar.
3. Fatty Fish
Fatty fish are rich in omega-3 fatty acids, which are known to be good for the heart. In fact, in a 2010 study led by researchers from the University of Iceland, participants who were made to eat salmon thrice a week experienced lowering diastolic blood pressure in just 8 weeks.
By lowering your blood pressure, you are also effectively reducing your risk for cardiovascular diseases. Among the best choices for fatty fish are salmon and sardines—so, the next time you are looking for how to prevent heart attack and stroke, think of salmon and sardines.
Garlic has been a staple in naturopathic medicine because of its various medicinal properties. For cardiovascular health specifically, it is incredibly potent because it can reduce blood pressure. A study published by the Pakistan Journal of Pharmaceutical Sciences in 2013 showed that when taken daily, garlic extract at 600-1,500mg is just as effective at lowering blood pressure as common prescription drugs.
Most people probably knew about garlic’s health benefits, but I bet that only a few knew that garlic could prevent coronary heart disease.
5. Leafy Greens
If you ask eight out of ten people what is in their heart-healthy foods list, they will probably mention leafy greens as part of their list. Leafy greens have been proven to provide several health benefits, including preventing heart attack and stroke.
In a study published by the American Journal of Clinical Nutrition in 2011, researchers observed the effect of leafy vegetables on the health of almost 30,000 women. The 5-year study showed that leafy vegetables indeed play a significant role in reducing coronary heart disease risk. Among the best choices are dark, leafy greens like spinach and kale. Make sure leafy greens are part of your heart attack and stroke prevention foods.
Legumes are great because they are filling, and yet they rank low in the glycemic index. This is because they are dense in resistant starches. In a study published by the Archives of Internal Medicine in 2012, researchers studied the effect of legume consumption on the overall health of individuals with type 2 diabetes.
They found that simply adding 1 cup of legumes per day improved blood sugar levels and lowered heart disease risk. Some of the best choices for legumes are beans and chickpeas—do not forget to add legumes to your heart-healthy foods list.
7. Nuts – excellent for the prevention of coronary heart disease
Nuts are rich in good fats as well as essential minerals like magnesium, copper, and manganese. In a review published by BMC Medicine in 2016, researchers concluded that nuts are indeed beneficial to reducing the risk for various illnesses, including cancer, heart disease, and stroke. Exceptionally nutritious are tree nuts like walnuts, almonds, and cashews. If you love nuts, make them part of your heart-healthy breakfast foods.
If you ask most health-conscious people how to prevent heart attack and stroke, they will tell you to eat more seeds, nuts, and vegetables. Like fatty fish, seeds are rich in omega-3 fatty acids. They also contain various other beneficial minerals that help reduce inflammation, lower blood pressure, and enhance overall cardiovascular health.
In a study published by the Hypertension journal in 2013, researchers observed the effects of flaxseeds in hypertensive patients. They found that flaxseeds are indeed useful in lowering blood pressure and, therefore, in boosting heart health. Apart from flaxseeds, chia and hemp seeds are also incredibly nutritious.
Tomatoes are known for their high lycopene content, making them so beneficial for heart health. In a review published by Critical Reviews in Food Science and Nutrition in 2017, researchers found that an increase in lycopene consumption lowers the risk of stroke by 26% and cardiovascular diseases by 14%.
The same benefits can be gained from fresh tomatoes and tomato products like tomato sauce or tomato paste. Who knew that tomatoes could prevent coronary heart disease—one step towards heart attack and stroke avoidance.
10. Whole Grains
Whole grains have long been known to help lower cholesterol, and multiple studies show that it also helps reduce the risk of coronary heart disease. In 2002, the European Journal of Clinical Nutrition published a review that supported these claims.
The sole researcher from the University of Sydney’s Biochemistry Department supported claims that cereal grains reduce coronary heart disease risk. Among the best choices are oatmeal and oat bran.
Final thoughts on coronary heart disease:
Now you know what your heart healthy foods list should contain, the choices are broad, and some are easy to find and cheap. These 10 foods on how to prevent coronary heart disease and stroke are common and can be found almost anywhere around the globe—so scarcity should not stop you from finding and eating the foods on these heart-healthy foods list.
If the prevention of heart attack and stroke is on your mind, now you know where to turn to for help, your heart healthy foods list. You will find most of them in typical grocery stores, and they are all easy to incorporate into your daily diet.
Whether you are concerned about heart-healthy breakfast foods, lunch, or dinner, you are covered. There really should not be an excuse to eat unhealthier foods that will increase your risk of a heart attack and stroke.
Good luck! And that is how to prevent coronary heart disease that leads to heart attack and stroke by eating heart-healthy breakfast, lunch, and dinner.