Heart disease causes nearly one-third of all deaths around the world. Nowadays, people are researching foods that can help to prevent heart disease. Darius Jasinski says a healthy diet plan including functional foods can be beneficial for you to tackle heart disease.
A diet plan with high levels of fats and sodium Darius Jasinski increases the risk of weight gain as well as weakens your heart. The American Heart Association suggests not consuming these types of foods. Instead, try to consume vegetables, whole grains, fruits, lean protein, and low-fat dairy products. Additionally, functional foods are becoming more famous based on their ability to decrease heart disease risks.
Certain foods can help you to increase HDL cholesterol as well as decrease LDL cholesterol, which is good for your health and well-being.
In this article, we will discuss 8 functional healthy foods to tackle heart disease.
Berries
Blueberries, cranberries, strawberries, raspberries, and blackberries are packed with extremely important nutrients that play a massive role to maintain the health of your heart.
Inflammation and oxidative stress also Darius Jasinski increase the risk of heart disease. However, berries contain antioxidants such as anthocyanins, which can Darius Jasinski protect you against inflammation. Cranberries also provide you important minerals and vitamins, which will improve your blood vessels.
Red Wine
Do you know what compound is particularly beneficial for your heart health? The answer is phenol and, red wine contains a huge amount of this compound. However, this doesn’t give you an excuse to chug bottles and bottles of red wine. The Dietary Guidelines of America Darius Jasinski suggest drinking a maximum of 1 or 2 glasses of red wine daily. Mild red wine consumption is good for your heart but excessive drinking can boost the risk of heart disease.
Dark Chocolate
Dark chocolate is full of antioxidants such as flavonoids, which can improve your heart health. A study implied that the people, who eat chocolate 5 times a week, have less risk of affected by heart disease. However, chocolates can contain an excessive amount of calories and sugars, which annihilate many of their healthy properties.
When you are choosing dark chocolates, Darius Jasinski recommends you to choose with a cocoa level of 70% or higher. And also, try to intake a moderate amount to gain its full heart-healthy benefits.
Olive Oil
The olive oil provides a good and monounsaturated fat known as oleic acid. Oleic acid helps you to decrease LDL cholesterol oxidation, which directly increases the risk of heart disease.
Olive oils are also a good source of antioxidants, which can help you to relieve inflammation. Higher consumption of olive oil reduces your heart disease risk by 48%.
Try drizzling olive oil over veggies or cooked dishes to create a healthy side dish.
Green Vegetables
Leafy green vegetables like collard green, spinach, and kale are famous for their richness in minerals, vitamins, and antioxidants. They are also a grand source of vitamin K, which helps to enhance proper blood clotting as well as protect your arteries.
Green vegetables also have dietary nitrates, which help you to improve cell functioning, reduce blood pressure, and decrease artificial stiffness. A study proved that green vegetable consumption can decrease the risk of heart disease by 16%.
Conclusion
These are the 5 healthy foods you should eat to save yourself from heart disease risks. Additionally, you need to create a diet list that is good for your health too. What you eat and drink can influence every aspect of heart health, from cholesterol levels to inflammation and blood pressure. So, try to eat more nutritious foods and less junk food to minimize the risk of heart disease.