By Nicola Cucuiet and Sylvia Klinger
Statistics have shown that 24.5% of all deaths are caused by diseases of the heart. Heart disease is the number one killer in the United States, being a very big source of concern.
The main risk factors are: smoking, high LDL cholesterol and low HDL cholesterol, physical inactivity, obesity, high blood pressure, age, diabetes.
Smoking is a primary risk factor in the development of heart disease because it is a major cause of coronary heart disease. Quitting smoking cuts the chances of heart disease with 50% in just 1 year. Smoking also has a negative effect on HDL cholesterol levels leading to an increased LDL cholesterol. A higher level of HDL cholesterol lowers the chances of arteriosclerosis development.
When dealing with obesity, high blood pressure and diabetes one of the main causes responsible is poor nutrition. A balanced diet is a primary factor in preventing the development of heart disease. For a healthy heart, a diet should contain:
Fiber
Fibers lower the level cholesterol in the blood and reduce the absorption of dietary fat. Foods that are high in fiber have a lot of minerals and vitamins that help regulate high blood pressures and protect against arteriosclerosis.
Sources of fiber: whole grains, legumes ( beans, peas, lentil), nuts, fruits, vegetables.
Vitamin B
Foods rich in vitamin B such as folate, vitamin B6 and vitamin B12 reduce the risk of heart disease by preventing the accumulation of homocysteine that causes damage to the arteries, causing atherosclerosis and the formation of blood clots.
Sources of vitamin B: green vegetables, enriched grains, whole grains, red and white meat, bananas, dairy, liver.
Vitamin E and C
Studies have shown that a regular intake of vitamin E and C, play an important role in the prevention of heart disease. Vitamin E and C prevents lipoprotein from being oxidized. The antioxidizing effect is very important when it comes to the prevention of arteriosclerosis and thus should be included in a well rounded diet.
Sources of vitamin E and C: avocado, sun flower oil, nuts, wheat germs, citric fruits, carrots.
Omega – 3
Fat fish like salmon are a great source of essential Omega – 3 fatty acids that are very important for the heart, decreasing the levels of triglycerides, lowering blood pressure and reducing inflammation.
Sources: fatty fish such as salmon, herring, flounder, cat fish, trout and mackerel, flax seed oil, nuts, sardines, soy, sea food, pumpkin.
Vegetables
Vegetables are a grate source of phytonutrients that have a protective role against heart disease, but are also essential for the body to work properly. Including fresh vegetables in a diet has a very big impact in preventing the development of heart disease and the maintenance of a healthy life.
Along with a healthy diet, one of the most important thing is exercise! Physical exercise, especially aerobic exercise, strengthens the heart and the cardiovascular system, reduces stress levels, improves oxygen use giving you more energy to do activities without feeling tired and plays an important role in weight management. A healthy balanced diet along whit regular exercise will keep your heart healthy.
“Keep love in you heart. A life without it is like a sunless garden, when the flowers are dead” – Oscar Wilde
Live life and love it. Eat well
