Heart disease accounts for nearly one-third of all deaths worldwide. In addition to exercise, diet plays a critical role in your heart health and what you eat will impact your risk of heart disease.
Keeping your heart healthy is more than just avoiding cheeseburgers and fries at the fast food joints. You can also add years to your life by eating foods that reduce your cholesterol, lower your blood pressure and help reduce inflammation. Privis Health, your provider of healthcare data analytics, offers you the food you want to eat to remain heart healthy.
The heart-healthy benefits of olive oil are well known. Olive oil is packed with antioxidants, which just happen to relieve inflammation and help you decrease the risk of chronic disease. It is also rich in monounsaturated fatty acids, which studies show is good for the heart.
One study, in particular, found that those who consume olive oil have a 35 percent lower risk of developing heart disease. Another study showed that consuming olive oil was associated with lower blood pressure.
Garlic has been a natural remedy to treat a variety of ailment for centuries. But just recently, research has confirmed that it can also improve heart health. It was discovered that a compound called allicin, which is present in garlic, has a multitude of therapeutic effects. One study concluded that garlic was as effective as medication in reducing blood pressure.
Almonds are a nutrient-dense food that boasts a long list of vitamins and minerals that are critical to heart health. They are an excellent source of monounsaturated fats and fiber, two important nutrients that protect your heart from disease.
Studies show that almonds have a positive effect on your cholesterol levels. One study, in particular, found that eating almonds can reduce belly fat and lower levels of the bad cholesterol that raises your risk for heart disease.
Multiple studies have found that eating beans can reduce risk factors for heart disease. Eating beans has been linked to reduced blood pressure, lower bad cholesterol and reduced blood pressure.
Walnuts are an excellent source of fiber, and research shows that they can also help protect you against heart disease. One study showed that eating walnuts can reduce bad cholesterol by as much as 16 percent. Eating walnuts is also linked to lower blood pressure.
Fatty fish like mackerel, salmon, tuna and sardines are loaded with omega-3 fatty acids, which have been extensively studied due to their heart-healthy benefits.
Avocados are loaded with monounsaturated fats, which have been proven to be very heart-healthy. They are also rich in potassium, which can decrease blood pressure and lower your risk of a stroke.
Leafy vegetables like kale, spinach and collard greens are known for their wealth of vitamins, minerals and antitoxins. Best of all, leafy vegetables are high in vitamin K, which helps protect arteries and promotes proper blood clotting.
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