Diet and Heart Disease – 5 foods to avoid and 5 others to add to your diet

heart attacks can strike at any age
Good and Bad Foods for your Heart

Myocardial infarction, commonly known as heart attack, results from the blockage in blood flow to the heart causing heart cells to fail due to loss of oxygen. There are numerous causes, such as sodium and saturated fats and diets high in calories. Heart Disease is the leading cause of death in the United States, including well-loved Sopranos actor James Gandolfini. To stay healthy, both your diet and your heart must complement each other. There is no magic food to reduce the risk of developing heart attack but swapping out five bad habits for five good ones will greatly reduce your risk of heart attack.

Foods with high sodium content can increase blood pressure as well as the risk of stroke and heart attack. Many people consume more than the amount of salt they require. There is proof that plant foods particularly nuts, wholegrain cereals, legumes, fruits and vegetables may reduce the risk of heart disease. Below are a list of primary foods that are good and bad for your heart.

5 Good Foods for your Heart

Bananas: One banana a day delivers 600mg of potassium, which decreases blood pressure. Eat your heart-friendly banana dose by slicing onto a morning cereal, baking into bread or blending into a smoothie. You can substitute bananas with other high potassium fruits like citrus or cantaloupe for variety.

Soy protein: Rich in protein, minerals, vitamins, and omega-3 fatty acids, soy protein is a great alternative for red meat. Also, it is higher in fiber and lower in fat than most meat choices. In individuals with high cholesterol, researches show that soy protein, when eaten with a healthy low-fat diet, lowers cholesterol.

Oatmeal: Oatmeal helps to lower cholesterol significantly by binding molecules required to form cholesterol and escorting them out of the bloodstream. It also offers a lot of B vitamins and fibre. You can find oats in various products so it’s not hard to begin including oats into your diet. Spice up oatmeal routine by adding nuts, raisins, dried fruit, cinnamon or apples.

Leafy Greens: Consume kale, spinach, Swiss chard, purslane, cress, or mache for a healthy heart. Good sources of antioxidants and calcium, greens help prevent the accumulation of arterial plaque by lowering inflammation. Leafy greens are also an excellent source of plant based omega-3 fatty acids.

Teas: Tea contains antioxidants that help protect your arteries from injuries and lower blood pressure levels. Drinking at least two cups of tea every day can lower the risks of heart attack and stroke by 40 percent, and might decrease recovery time for those that have had myocardial infarction. Drinking tea daily can also help you shed some weight.