Researchers considered people who ate
a "heart healthy diet" as those who frequently consumed fruits and
vegetables, and who ate more fish than red meat, eggs or poultry. They found
that eating a heart-healthy diet is associated with a 35 percent lower risk of
dying from heart-related reasons, a 14 percent lower risk of a new heart
attack, a 28 percent lower risk of congestive heart failure and a 19 percent
lower risk of stroke.
Fruits and vegetables are high in
antioxidants, folate, fiber and potassium. These nutrients help prevent heart
disease, according to the American Journal of Clinical Nutrition. Most fruits
and vegetables are high in vital nutrients and fiber and low in calories to
help keep you feeling full, which can help you avoid eating high-fat foods that
aren't heart healthy. For optimal heart-health, choose fruits and vegetables
that are fresh and avoid fruits and vegetables that are fried, canned with
heavy syrup, frozen with sugar added or served in heavy cream sauce.
Eating
a diet heavy in vegetables, fruits, grains and fish could protect people with heart disease from experiencing a
dangerous and often fatal result of the condition, a new study suggests.
The
study included 31,546 people, with an average age of 66.5, who had a history of
heart disease or end organ damage as a result of diabetes. They were asked
about the foods included in their diets over the last year like whether they
drank milk, ate produce, meat, fish or poultry, etc. as well as about their
lifestyle habits like whether they smoked, drank alcohol and exercised.
"These
associations were observed in people receiving proven drug therapies for
secondary prevention, suggesting that dietary modification may have benefits in
addition to those seen with aspirin, angiotensin modulators, lipid-lowering
agents, and beat-blockers," researchers wrote in the study.
The
positive effects of a fruit-and-veggie-heavy diet on the heart are hardly
surprising. Past studies have also shown links between eating lots of produce
and decreased risks of heart conditions. Find below list of heart guard:
Avocados
Avocados can help lower your risk of
heart disease, according to the American Heart Association. Avocados are high
in monounsaturated fatty acids, often referred to as MUFAs. Foods that are high
in MUFAs can help reduce blood cholesterol levels when eaten in moderation.
Since avocados are high in good fats, they are also high in calories. Reap the
benefits of this heart-healthy food source by keeping your serving size small,
about 1/4 cup.
Papayas,
Strawberries, Oranges, Broccoli, Bell Peppers
Foods high in vitamin C may help
protect arteries against damage and slow down the process of atherosclerosis,
or hardening of the arteries, the University of Maryland Medical Center states.
Fruits and vegetables that are high in vitamin C include oranges, strawberries,
broccoli, bell peppers and papaya. One papaya provides up to 95 mg of vitamin
C, more than a typical orange.
Kale, Mustard Greens,
Raspberries and Carrots
Kale, mustard greens, raspberries and
carrots help boost phytonutrient intake, chemicals in plants which help
decrease cardiovascular disease, according to a study supported by the
Nutrilite Health Institute. Opt for eating heart-healthy fruits and vegetables
once a day to improve cardiovascular health.
References
- The American Journal of Clinical Nutrition: Carotenoids and Cardiovascular Health
- MayoClinic.com: Heart Healthy Diet - Eight Steps to Preventing Heart Disease
- California Avocado Commission: Avocados and Your Heart
- University of Maryland Medical Center: Vitamin C
- National Center for Biotechnology Information: The Vitamins (A, B and C) of Papaya
- EurekAlert: New Research Suggest Choosing Different Fruits and Vegetables May Increase Phytonutrient Intake
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