6 Super-Foods for a Healthy & Strong Heart
I thought what better day to talk about heart health than Valentines Day. In the great battle of life and death statistics, it appears that heart disease has taken the crown as the reigning champion of doom, sorry no stories. The Centers for Disease Control and Prevention have declared it the heavyweight champion of mortality. In the United Kingdom, 1 in 8 males and 1 in 14 females die from heart disease. But don’t despair, for there may be a way to dodge this vicious opponent, and it comes in the form of six extraordinary super-foods that can potentially save the day. Leading the pack in this epic battle against heart disease is the infamous coronary artery disease, a cunning villain known for causing heart attacks. But those bright people in white lab coats have discovered a secret weapon - lifestyle changes. Yep, simply altering our daily habits can help treat and prevent this treacherous disease.
According to the wise sages at the CDC, one of the main keys to heart health lies in the realm of our taste buds. They urge us to choose our meals and snacks wisely, opting for the path of good nourishment instead of the processed and greasy temptations that beckon us from every corner of fast-food land. Fresh fruits and vegetables, they tell us, are the superheroes we need to keep our hearts thumping strongly. Today, I bring you tidings of great joy - the legendary 6 super-foods. These extraordinary edibles possess the power to shield our hearts from the relentless attacks of disease and keep us skipping down the yellow brick road of good health.
Oily Fish
According to the smart researchers at Mayo Clinic, fatty fish like salmon, mackerel, sardines, and lake trout are the ultimate heart heroes. Why, you ask? Well, these marine life creatures are packing some serious omega-3 fatty acids which are like little warriors fighting to lower your blood pressure and kick those damaging fats out of your bloodstream. Harvard Health, always on top of their game, tells us that fish and its omega-3 goodness do more for your ticker than you can shake a stethoscope at. Those omega-3s are like bodyguards for your heart, keeping it safe from dangerous cardiac rhythm disturbances. They also know how to push down blood pressure and heart rate, keep your blood vessels in tip-top shape, and if you're really lucky, they might just lower your triglycerides and give inflammation the boot. Now, let me hit you with some fancy science. You know those sciencey people over at the American Journal of Clinical Nutrition? Well, they did a super long study over a whopping 18 years and found that the dudes who chowed down on fish once a week had a glorious 15% lower risk of heart disease compared to those who turned their nose up at seafood. So, if you want to keep your heart singing a happy tune, make like a fisherman and reel in that fishy goodness. But hey, maybe the sea isn't your jam and you prefer to keep your feet on solid ground. Well, fear not, 'cause fish oil supplements are here to save the day! Those folks at the National Institutes of Health say that taking fish oil supplements can give you the same benefits as hunky pieces of fish. Not only can they lower your risk of all-cause mortality, stroke, and cardiac death, but they might even save you from an unexpected finale with sudden death. Now that's what I call a lifesaver. So whether you're a fish enthusiast or a supplement superhero, let the power of fishy omega-3s protect your heart and give you a fighting chance against the villains of heart disease. Personally, I take the following high quality Atlantic Krill Oil Supplement.
Tomatoes
Did you know that the mighty tomato is brimming with potassium, fibre, folate, and vitamins C and K. This plucky fruit also brings a secret weapon to the table: lycopene, a badass antioxidant that kicks heart disease to the curb. According to researchers at VeryWellHealth, a delightful review of not 1, not 5, but 25 studies revealed that a tomato-filled diet can significantly reduce the risk of heart disease. The tomato's superpowers don't stop there. A group of clever researchers discovered that having oodles of lycopene floating around in your bloodstream can shrink the chances of cardiovascular disease by a whopping 14%. Sayonara, heart troubles! But, what about that nasty cholesterol? Fear not, tomato enthusiasts, we've got you covered. High cholesterol levels can turn your ticker into a ticking time bomb, but no need to worry, for the year 2014 spewed forth some magical knowledge. An enchanting study revealed that guzzling organic tomato juice 4 times a week did wonders for your cholesterol. It kissed goodbye to the wicked LDL, the "bad" cholesterol, and gave a warm welcome to the heroic HDL, the "good" cholesterol. It's like a fairy-tale ending for your cardiovascular health! Tomatoes aren't just a delicious addition to your Caprese salad or a vital ingredient in your pasta sauce; they're the guardians of your heart, the knights in shining red armour, fighting against heart disease and bad cholesterol. It's time to make "Eat tomatoes!" your new battle cry.
Walnuts
"Go nuts" may seem like an eccentric advice, but it turns out that regularly munching on those little powerhouses can actually do wonders for your heart health. According to a 2019 study, chowing down on nuts, especially walnuts, is linked to a lower risk of heart disease and heart disease mortality. So, you better start cracking! Dr. John Higgins, the smarty pants from McGovern Medical School at UTHealth Houston, reveals that walnuts are like the superheroes of the nut world. They are bursting with omega-3 fatty acids, particularly alpha-linolenic acid, which work wonders for your cardiovascular health. Want to improve artery health and decrease the risk of blood clots? Well, toss some nuts into your salad! Got high blood pressure? No worries, just snack on some nuts and watch that risk decrease. It's like magic! Think of nuts as little soldiers fighting against heart disease. By including them in your diet, you can lower your risk of dying from heart disease. Talk about a tasty life-saver! That’s not all! Nuts don't just lower bad cholesterol levels, they also lower inflammation associated with heart disease. It's like giving your heart a soothing massage from the inside. And if you need solid evidence to convince your sceptical friends, just tell them about the fancy study published in the Journal of the American College of Cardiology. Those nut enthusiasts who had a 1-ounce serving at least five times a week had a 14% reduced risk of heart disease and a 20% lower risk of coronary heart disease. So, grab a handful of nuts and say "bye-bye" to heart troubles! Did you ever hear of Sandalwood Nuts? No, well let me tell you, this is another Super-Nut!
Real Dark Chocolate
Who knew that indulging in chocolate could actually be good for you? While most associate chocolate with a sinful dessert, the darker variety contains a hidden treasure trove of nutrients. Packed with flavanols, a fancy type of flavonoid, dark chocolate boasts a plethora of heart-friendly perks. Not only does it aid in cell rebuilding, but it can also lend a helping hand in lowering blood pressure. Regularly feasting on high-flavanol cacao or dark chocolate could mean bidding farewell to cardiovascular disease, coronary heart disease, and even stroke. Don't just take my word for it, a study published in the marvellously named journal Frontiers in Nutrition has confirmed this chocolatey magic. As if that wasn't delightful enough, a 2017 review of studies revealed that gobbling up dark chocolate three times a week reduced the risk of cardiovascular disease by a whopping 9%. Talk about a sweet deal! According to the study review, the consumption of chocolate (in moderation, of course) can even work its wonders in warding off mean issues like coronary heart disease, stroke, and diabetes. So, grab a square of dark chocolate with at least 70% cacao and savour the sweet taste of health. It's time to indulge guilt-free and let chocolate be your tasty ally in the battle against these burdensome ailments. Learn More About Real Dark Chocolate Here.
Avocados
The Heart Foundation says, "Hey, listen up! Avocado is where it's at when it comes to keeping your ticker in top shape." And they're not just blowing smoke – registered dietitian extraordinaire, Christine Rosenbloom, confirms it. She tells us, "Yeah, avocados might be creamy and fat-filled, but don't let that scare you! These fats are the good kind – heart-healthy and monounsaturated." Avocados are no one-trick ponies. They're also packing some serious fibre, potassium, and magnesium – all the nutrients your heart craves. Still not convinced? Well, let's throw some science at you. A 30-year study by those brainiacs at the Journal of the American Heart Association found that avocado lovers had a lower risk of cardiovascular disease. Yep, those who regularly indulged in this green goddess were flying high above the heart health danger zone. But here's the real kicker – if you're chowing down on avocados at least twice a week, your risk of coronary heart disease drops by a whopping 21%! That's right folks, less risk, more guac in your life. So, why not dive into some avo-goodness and make your heart sing? It's time to get heart-smart with this fabulous fruit. Want to learn more about avocados? Here’s a great Avocado Article.
Berries
Berries are like tiny antioxidant superheroes, packed with polyphenols that can improve your cardiovascular health. According to researchers at Harvard Health, these polyphenols work their magic by neutralising those vicious oxidised LDLs that like to clog up your arteries and cause all sorts of chaos. A fancy study published in the journal Circulation discovered that regularly munching on blueberries and strawberries can significantly lower your risk of having a heart attack. For a whopping 18 years, researchers stalked over 90,000 women to see what they were snacking on. Turns out, the women who gobbled up these juicy berries multiple times a week were 34% less likely to have a heart attack compared to those who barely touched these fruity treasures. So next time you're staring at a bowl of boringness, ditch the same-old-same-old and give your heart the superstar treatment it deserves. Grab a handful of tasty berries and let those polyphenols work their berrylicious magic!
“Eating these foods makes me… Smart. Avocado, fish, nuts, and seeds are packed with health omega fats that nourish our brain to make us smart.” - Kalifa Rodriguez
