World Heart Day 2018: 10 Heart-Healthy Foods That You Must Include in Your Diet
World Heart Day 2018: 12 Heart-healthy Foods That You Must Include in You Diet. (Photo Cretid: Pexels)

With increased levels of pollution and sedentary lifestyle taking over our society, cardiovascular health issues have become a big problem. A study says, 'Cardiovascular disease (CVD) is globally considered as the leading cause of death with 80% of CVD related deaths being reported from low and middle-income countries like India. The relatively early onset age of CVD in India in comparison to Western countries also implies that most productive ages of the patient's life are lost fighting the disease. The conventional cardiovascular risk is attributed to lifestyle changes and altered metabolic activity. This forms the basis of a 10-year risk prediction score inspired by the Framingham study.' World Heart Day 2018: Interesting Facts about the Human Heart That You Didn't Know Of.

Preventions methods are extremely simple. A healthy lifestyle is the key to a healthy heart. And apart from a physical exercise and reduced stress what is really important is your diet. A healthy diet can prevent not only heart-related diseases but also reduces the risk of heart attack and stroke. A healthy diet plays an essential role in maintaining a healthy heart. Even studies have proven the impact of a healthy diet on the reduction of heart problems. A study says, 'Based on the current evidence, the optimal dietary pattern to reduce CVD is one that emphasises whole grains, fruits and vegetables, legumes, nuts, fish, poultry, and moderate dairy and heart-healthy vegetable oil intake; this pattern will likely reduce the CVD risk by about a third. This healthy dietary pattern also needs to be low in refined grains, added sugars, trans-fats, SSBs, and red and processed meats.' What’s The Story Behind The Heart Symbol?

Certain foods are claimed to be extremely nutritious for a healthy heart, here's the list.

  1. Berries (blueberries, raspberries, and strawberries)- They are one of the best foods to help lower 'bad' LDL cholesterol in the blood.
  2. Flaxseeds- Rich in omega-3 fatty acids, fibre and phytoestrogens they help boost your heart health.
  3. Fish- Some fish are a rich source of omega-3 fatty acids. They are great for your health.
  4. Spinach- Rich in iron and various other minerals, spinach is a heart-healthy food.
  5. Soy foods, such as soybeans and tofu- They are a rich source of isoflavones that are great for your heart health,
  6. Tomatoes- Tomatoes provide your body lycopene, vitamin C and alpha- and beta-carotene that are amazing for your heart health.
  7. Whole grains, such as multi-grain bread and oatmeal-Fibre-rich whole grains are the best bet for your heart.
  8. Nuts, such as almonds, pecans, and walnuts- These nuts are rich in good cholesterol and are great for your heart.
  9. Olive oil- Switch your cooking oil to olive oil for a healthy heart.
  10. Green and black teas- They are packed with antioxidants that are very good for your heart.

Regular check-ups and visits to a certified dietician is always a great thing to as because nothing beats professional help. Also, there is no-shortcut to a healthy heart. A controlled weight and a healthy diet with exercise and reduced stress is all you need. While it may seem easier said than done, every little step counts!  World’s Smallest Heart Pump That Supports Failing Heart Used For The First Time In India.

(Reference: Food Consumption and its impact on Cardiovascular Disease: Importance of Solutions focused on the globalized food systemEmerging risk factors for cardiovascular diseases: Indian context)