We all know how devastating a heart attack or stroke can be, that’s why it’s so important to ensure that you’re eating the right foods that help lessen the chance of it occurring. These foods that are outlined in this report have all been proven to help strengthen your heart and keep your body functioning at an optimal level.
Let’s take a look at the 10 best foods to avoid a heart attack or stroke.
#1 Oats and barley
The cell walls of oats and barley contain a special type of soluble fiber called beta-glucan, which has a host of benefits for human health. Studies show that it blunts the body’s insulin response and boosts immunity, and it may be protective during radiation and chemotherapy. But its role in cholesterol reduction is what counts for heart health.
#2 Salmon and other fatty fish
Fish oils, especially omega-3 fatty acids, are critical for maintaining a healthy heart. That means fatty fish such as salmon, albacore tuna, mackerel, herring, lake trout and sardines, and crustaceans such as lobster, oysters, and squid are the protein staples of a heart-healthy diet.
#3 Dark leafy greens
Salad greens, spinach, kale, swiss chard, collard, and mustard greens are rich in vitamins A, C, E, and K and contain antioxidants that help rid toxins from the body. But it’s their abundance of calcium, magnesium, and potassium that puts them on the top 10 list for heart health.
#4 Nuts and seeds
Unsalted seeds and nuts are also high in potassium, magnesium, and other minerals are known to reduce blood pressure.
Beets turn out to be chock full of nitric oxide, which studies show can help open blood vessels and therefore lower your blood pressure. In fact, a small study of Australian men and women found that drinking 500 grams (about 2½ cups) of beet juice significantly lowered systolic blood pressure (the top number in a blood pressure reading) within six hours.
A study published in the Journal of the American Heart Association found that replacing saturated fat with one nutrient-packed avocado a day could lead to up to a 13.5 milligrams-per-deciliter reduction in blood pressure. That could be enough to keep some people off blood pressure meds, researchers say.
#7 Olive oil
Monounsaturated fatty acids are a mainstay of the Mediterranean diet, which has been shown to improve heart health and brain health, lower risk for breast cancer, and increase longevity.
No heart-healthy list would be complete without legumes, which include all kinds of beans, lentils, chickpeas, and black-eyed peas.
#9 Low-fat dairy
In a study by Boston University, researchers followed the eating habits of 75,000 people for up to 30 years and found that women who ate yogurt at least five times a week had a reduction in their risk of developing high blood pressure.
#10 A low-sodium, balanced diet
No. 10 on the heart-healthy list may seem odd, but it’s important. Experts say that rather than focusing on just one or two of the heart-healthy foods, you would be better served to eat a well-rounded diet that focuses on healthy foods of all types and colors.
So there you have it, the 10 foods that you need to take note of for ensuring you limit the chances of a heart attack or stroke. By integrating these foods into your daily diet you are not only ensuring you are following a healthy diet, you are improving the longevity of your life.