Eating Habits for Heart Disease

Yes, it’s been a while…

NOW.

Does heart disease run in your family? Don’t stress, just take control!

There are dietary choices that you can make to lower your own risk and control your health.

Cardiovascular diseases , a group of diseases that include conditions that affect the heart or the vascular system such as coronary heart disease, peripheral arterial disease, and even pulmonary embolism, are the most common causes of death

Eating Habits You Must Follow If Heart Disease Runs In Your Family

Here are some habits to take on if you have a higher risk of heart disease:

1. Eat Walnuts: Walnuts are the only tree nut that is an excellent source of alpha-linolenic acid (ALA). Research has shown that consuming foods high in omega-3 ALA may help reduce the risk of heart disease through anti-inflammatory effects. 
2. Cook and eat with Olive oil: olive oil is a source of monounsaturated fatty acids and polyphenols, which with high antioxidant properties. “every 10 grams of extra-virgin olive oil per day reduced Cardiovascular diseases risk by 10%.
3. Eating more fruits: helps reduce your risk of being affected by cardiovascular disease. This is thanks to the vitamins, fiber, minerals, and phytochemicals that you get from fruits.
4. Drink some green tea: Linked to lower risk of Cardiovascular disease, along with lowering risk of cancer, boosting brain health and more. Secret Effects of Drinking Green Tea
5. Use sodium-free herbs and spices instead of salt in your meals. “Strong evidence indicates that reduction of salt intake lowers blood pressure and reduces the risk of cardiovascular disease (CVD). The WHO has set a global target of reducing the population salt intake from the current level of approximately 10 g daily to <5 g daily. PUBMED
6. Avoid ultra-processed meat and eat fish, poultry, and nuts instead: “Ultra-processed meats that are cured, smoked, or otherwise preserved have been linked to increased CVD risk thanks to the presence of certain components like sodium, nitrates, and L-carnitine that may lead to elevations in blood pressure, worsening oxidative stress, greater lipid peroxidation, and unfavorable alterations of the gut microbiome.”
7. Eat a Mediterranean diet: this diet is a lifestyle more than a diet and incudes olive oil, nuts, seeds, fish, whole grains, fruits, and vegetables. It is a good way to lower CVD as they limit fried foods, concentrated sweets, and many types of meat.

All this to say, if you come from a family with prominent risk of Cardiovascular disease, take control and begin by managing your lifestyle through some healthier habits.