How to Prevent Heart Disease

How to Prevent Heart Disease

Apr 01, 2021

One of the frightening diseases of our time is heart disease. Heart disease can be caused by a plethora of things, including infection, clogged arteries, etc. Millions of Americans suffer from the disease; in fact, statistics show that it sits atop the list of leading causes of death in America. Even worse, it is estimated that nearly every 36 seconds, someone dies of heart disease.

Despite the fact that these statistics are scary, there is a way that you and your family can enjoy a long and healthy life. In most scenarios, many forms of heart disease can be prevented and, at times, treated if you do a lifestyle overhaul.

Preventing heart disease will mean that you have to consciously make good choices each day. Kids are not exempt as no one is too old or too young to care for their heart. Unhealthy habits, poor diet, and a lack of exercise can take a toll on your health over the years.

Your diet is a vital component in your quest to keep your heart healthy. Therefore, our holistic doctors in Houston, Texas, have come up with a heart-healthy food list that can help you prevent heart disease.

  1. Whole Grains

You can never go wrong with whole grains. These are the best types of grains that you can have since they contain all the nutrient-rich parts: the endosperm, germ, and bran. They are high in fiber, which is significant in reducing LDL or “bad” cholesterol. Thus, reducing the chances of you getting heart disease.

The common types of whole grains are:

  • Brown rice
  • Whole wheat
  • Oats
  • Barley
  • Rye
  • Quinoa
  • Buckwheat

Also, multiple studies show that people who take whole grains have lower cholesterol levels and lower systolic blood pressure.

  1. Leafy Green Vegetables

We live in a time when people underappreciate the value of green leafy vegetables. Our bodies depend on vegetables for many minerals and vitamins necessary for us to be healthy. They have high dietary nitrates that decrease arterial stiffness, reduce blood pressure, and help the cells lining the blood vessels function well.

Also, they have plenty of vitamin K, which is essential for blood clotting. Research has shown eating leafy green vegetables can reduce the chances of getting heart disease.

  1. Fatty Fish and Fish Oil

It might sound counterintuitive to consume fatty fish and fish oil. However, omega-3 has tons of health benefits, including improving your heart health. Long-term consumption of fatty fish and fish oil has been linked with a lower cholesterol level, fasting blood sugar, and blood triglycerides. Also, fish oil supplements can improve arterial function and decrease blood pressure.

Some of the fatty fish you can indulge in are wild-caught salmon, sardines, mackerel, anchovies, and herring (remember SMASH).

  1. Garlic

For centuries, garlic has been used across different cultures for medicinal purposes. Now, studies show that garlic is among the top foods that can save your heart. Allicin, a compound present in garlic, has been known to reduce blood pressure. It also inhibits platelet build-up and reduces the risk of strokes and blood clots.

  1. Green Tea

Green tea has numerous health benefits. Among them is the fact that it has antioxidants that reduce inflammation and can protect your heart. The catechins present in green tea can help lower cholesterol levels.

  1. Olive Oil

Olive oil is a healthy source of oil. It has antioxidants and monosaturated fatty acids. This means that it can reduce inflammation and improve heart health. It is also known to reduce systolic blood pressure.

  1. Avocados

If you need fruits good for the heart, avocados are among the best options. They are rich in monounsaturated fats, which reduce cholesterol levels and lower the risk of you getting heart disease. They are also rich in potassium, which is a key nutrient that can help protect your heart.

  1. Berries

Raspberries, strawberries, blackberries, and blueberries have lots of nutrients that are good for our health. They have anthocyanins and antioxidants that help reduce inflammation.

  1. Nuts

Studies have shown that adding a handful of nuts every day like walnuts, macadamia nuts, etc may help lower the risk of heart disease.

Worthy Mentions

The list doesn’t end here. You can indulge in oranges, papaya, and cantaloupes which are rich in fiber, which help keep your heart healthy. Also, dark chocolate, wholesome nuts, and certain seeds are good for your heart.

For more information, contact us at My Pure MD. We would love to help you stay healthy.

April 1, 2021

Our holistic doctors provide functional, integrative, and alternative medicine to residents of the following neighborhoods in Houston, Texas: