A healthy heart plays a crucial role in maintaining overall well-being. It pumps oxygen-rich blood throughout the body, supplying vital nutrients to every organ. However, heart disease remains one of the leading causes of death worldwide. While certain risk factors for heart disease, such as age and genetics, are uncontrollable, adopting a heart-healthy diet can significantly reduce the risk. In this article, the Onlymyhealth team spoke to Dr RK Sharma, Head of Cardiology at BNK Hospital in Lucknow, to learn more about the uncontrollable risk of heart disease.
Uncontrollable Risk Factors Of Heart Disease
Before delving into foods that can mitigate the risk of heart disease, it is essential to acknowledge the uncontrollable risk factors. These include:
1) Age
As we age, the risk of heart disease increases. Dr Sharma said that usually, people over the age of 50 are more likely to get heart disease.
2) Gender
Men are generally at a higher risk of heart disease, but women’s risk increases after menopause.
3) Previous Heart Conditions
If you have previously experienced a heart attack, stroke, or other heart-related conditions, your risk of future heart disease is elevated.
Also Read: Foods To Eat In Summer For A Healthy Heart
Key Foods To Lower The Risk Of Heart Disease
1) Fatty Fish
Salmon and other fish include a lot of healthy fats. These healthy fats help to prevent inflammation and the risk of heart disease. To get the most out of it, try to eat at least two servings of fish per week.
2) Whole Grains
Whole grains, including oats, quinoa, brown rice, and whole wheat, provide fibre, vitamins, and minerals that are beneficial for heart health. The high fibre content helps reduce cholesterol levels and stabilise blood sugar, lowering the risk of heart disease.
3) Leafy Green Vegetables
Leafy green vegetables, such as spinach and kale are packed with nutrients that support heart health. These vegetables are rich in antioxidants, vitamins, and minerals, including potassium, which helps regulate blood pressure. Include a variety of leafy greens in your salads, smoothies, or stir-fries for maximum benefits.
4) Berries
Berries are packed with antioxidants, including anthocyanins, which have been associated with a reduced risk of heart disease. Berries also contain fibre, vitamins, and minerals that promote cardiovascular health.
5) Nuts And Seeds
Nuts and seeds, including almonds, walnuts, flaxseeds, and chia seeds, are rich in heart-healthy fats, fibre, and plant-based protein. Regular consumption of nuts and seeds has been linked to lower cholesterol levels, reduced inflammation, and improved heart health. However, they are calorie-dense, so it is important to consume them in moderation.
5) Olive Oil
Olive oil, particularly extra virgin olive oil, is a staple of the Mediterranean diet, which is renowned for its heart-protective benefits. It is rich in monounsaturated fats, which help lower LDL cholesterol (the “bad” cholesterol) and reduce the risk of heart disease.
Also Read: Reduce Risk Of Heart Attack By Limiting These 15 Seemingly Healthy Foods In Your Diet
6) Dark Chocolate
Good news for chocolate lovers! Dark chocolate with a high cocoa content (70% or higher) is rich in flavonoids, which possess antioxidant and anti-inflammatory properties. These compounds can help improve blood pressure, increase blood flow, and reduce the risk of blood clot formation. Enjoy a small piece of dark chocolate as an occasional treat, but be mindful of the portion size and choose low-sugar varieties.
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