Thursday, August 11, 2016

Are you worried About Heart Attack? Fix Your Arteries Here!


a woman having a heart attack

The benefits of consuming fruits and vegetables of all kinds are impressive. As the proportion of plant foods in the diet increases, the risk of heart diseasediabetes, and cancer goes down.

High fruit and vegetable intake is also associated with healthy skin and hair, increased energy and lower weight. Increasing consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.

I wrote and compiled this blog post for you to be able to know the essence of consuming fruits and vegetables in our daily proportional meal. These are foods that we see virtually every day but most of us don’t know their value and importance. They are foods that can help unclog arteries in a natural way instead of going for some artificial detoxifiers. They work by reducing formation of plaque in arteries and lower blood pressure

Cholesterol and some fatty substances like triglyceride forma plaque in the blood and can clog arteries if they are much.

Arteries play major role in distributing blood throughout the whole body. If in any case the arteries block or become narrow, definitely, you are susceptible to deadly some diseases like stroke and heart attack.
1.  Tomato


tomatoes

Tomato has been referred to as a "functional food," a food that goes beyond providing just basic nutrition, due to its abundant phyto-nutrients such as lycopene- the red chemical that gives

tomato its colour and present in almost all deeper orange fruits and vegetables. Lycopene fight any disease relating to heart.

The fiber, lycopene, potassium, vitamin C and choline content in tomatoes all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that the average person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.

Tomatoes also contain folic acid, which helps to keep homocysteine levels in check, thereby reducing a risk factor for heart disease.
In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

However, increasing potassium intake may be just as important because of its vasodilatation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of U.S. adults meet the daily 4700 mg recommendation.


Also of note, a high potassium intake is associated with a 20 percent decreased risk of dying from all causes. Tomato also play major role in preventing chronic disease and deliver other health benefits. Maintaining a low sodium intake helps to keep blood pressure healthy.


2.  Asparagus

asparagus

Asparagus is good for your ticker in a variety of ways, especially when it comes to making heart ticker and healthy. Asparagus is extremely high in vitamin K, which helps blood clot. And the vegetable’s high level of B vitamins helps regulate the amino acid homocysteine, too much of which can be a serious risk factor in heart disease, according to Harvard University School of Public Health. 

Asparagus also has more than 1 gram of soluble fiber per cup, which lowers the risk of heart disease and the amino acid asparagines helps flush your body of excess salt.
Lastly, asparagus has excellent anti-inflammatory effects and high levels of antioxidants, both of which may help reduce the risk of heart disease.

3.  Carrot


carrots

Eating more deep-orange-colored fruits and vegetables is associated with a lower risk of coronary heart disease (CHD). In particular, carrots are associated with a 32 percent lower risk of CHD.

A higher intake of deep orange fruit and vegetables and especially carrots may protect against CHD.

The consumption of carrots has also been associated with a lower risk of heart attacks in women.
4.  Broccoli


broccoli

IIt’s not good enough to know that vegetables like broccoli are healthful. We need to know specifically what sort of benefits they deliver, how they deliver those benefits and how we can make the most of them. One of the foods that offers numerous benefits is broccoli, with some research showing how the vegetable can promote a strong, healthy heart

Broccoli is rich in the compound called sulforaphane – that is shown to ‘turn on’ a protein that prevents the plaque formation (block) in the arteries. It is also rich in glucosinolates, from which the anti-inflammatory isothiocyanates (ITCs) are produced.
ITCs stop chronic inflammation inside the cells and blood vessels. In addition, these ITCs reduce the risk of stroke and heart disease



5.  Spinach

spinach


Lowers blood pressure, because of its high potassium content, spinach is recommended to those with high blood pressure to negate the effects of sodium in the body. A low potassium intake may be just as big of a risk factor in developing high blood pressure as a high sodium intake

6.  Avocado
avocado

Avocado is a high fat food. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence. But they don’t just contain any form of fat, the majority of the fat in avocado is oleic acid.

Oleic acid is a fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects. Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer

The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.

Fibre is another nutrient found in relatively large amounts in avocado. Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases

A distinction is often made between soluble and insoluble fiber. Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount. About 25% of the fiber in avocado is soluble, while 75% is insoluble

Eating More Avocados Can Improve Cholesterol and Triglyceride Levels

Numerous studies have shown that eating avocado can improve heart disease risk factors like cholesterol and triglyceride. Heart disease is the most common cause of death in the world especially in the US. It is known that several blood markers are linked to an increased risk. This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.

The effects of avocado on some of these risk factors have been studied in 8 human controlled trials. 

These are studies where people are split into groups. One group is instructed to eat avocados, while the other is not. Then researchers see what happens to their blood markers over time.
These studies have shown that avocados can:
  •  Reduce total cholesterol levels significantly.
  • Reduce blood triglycerides by up to 20%.
  • Lower LDL cholesterol by up to 22%.
  • Increase HDL (the “good”) cholesterol by up to 11%. 

 One of the studies showed that including avocado in a low-fat vegetarian diet led to improvements in the cholesterol profile.

7.  Cantaloupe

cantaloupe


Many studies have suggested that increasing consumption of plant foods like cantaloupe decreases the risk of obesity, overall mortality, diabetes and heart disease while promoting a healthy complexion and hair, increased energy and overall lower weight. Also known as muskmelon, sweet-melon, rock-melon, persian-melon or spanspek.


8.  Kiwi

kiwi


Kiwi fruit promotes heart health by lowering triglyceride levels and reducing platelet hyperactivity, which in turn seems to play a role in the development and stability of atherosclerotic vascular plaques. Kiwi can promote heart health by limiting the tendency of blood to form clots.

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