Statistically speaking, you are more likely to die from heart disease than you are from anything else (assuming you are reading it as a British or US population). This usually suffers from men than women, and you are at greater risk if you are overweight, physically inactive, smoking or a regular drink. However, heart disease can cause any of us – and this is the main cause of heart attacks.
One of the best things you can do to avoid heart disease and reduce the likelihood of heart attack is to eat well in terms of your heart. Fruits and vegetables, lean proteins and low sugar levels are very important in the heart diet because they are healthy diet, but new studies show that some foods are of particular importance to preventing heart attacks. These are chemicals called “flavan-3-ols”-vegetable chemicals that naturally occur in some fruits such as apples and grapes, and, perhaps in more welcome news, plants that also make tea and chocolate, naturally.
Flavan-3-OL is “a kind of polyphenol species, which are bioactive compounds that occur naturally in plant food and some studies have shown that some studies are associated with better cardiac and circulatory health,” says Dell Stanford, senior dietitian from the British Heart Foundation.
A recent study of Surrey University shows that a diet high in flavan-3-ols may lower blood pressure, especially in people with high blood pressure, resulting in a higher risk of heart attack. In addition, the Flavan-3-OL was found to improve the health of the vascular inner mucosa of the participants, which is very important for overall heart and cardiovascular health. This study included the health effects of apples, grapes and chocolate, especially.
Another part of the latest studies from Harvard University in the US found that another plant, known as phytosterol, may also be responsible for reducing the risk of type 2 diabetes. Phytosterol has a chemical structure similar to cholesterol and is found in large quantities of nuts, seeds, fruits, vegetables and whole grains.
All 49 percent. Heart disease deaths are associated with a poor diet. Eating grapes, apples and chocolate every day “will not release the bad diet on the health of your heart,” says Sam Rice, TelegraphH nutritionist, however, adding them to good healthy food can simply save your life. Stanford agrees: “It is likely that eating a variety of plant foods is likely to be attributed to the interaction between bioactive compounds and nutrients in healthy foods-they work together to help protect your heart.” Here is the best food you can add to your diet to reduce the risk of heart attack and how much to eat (or drink).
Apples
The old saying that an apple per day does not allow the doctor is more than a neat rhyme. The small apple contains about 15 mg flavan-3-ol, as well as quercetin, another flavonoid, known to reduce inflammation, prevents brittleness and lower blood pressure.
Apples “There are also a lot of fiber that binds to cholesterol and basically remove it from your bloodstream when you release it,” says Rice. They also contain pectin, prebiotic, which can increase your intestinal health; Another factor that can reduce the risk of your heart disease. There is a little fructose, natural sugar, “but it is bound so many other healthy things that it will not give you the same negative effect of sugar in your own, such as blood sugar spikes.”
One a day is fine or more, says Rice. “They are a very healthy small snack, so boldly have more than one if you like,” she says. Just be sure to eat them with the skin and you should have a core if you can fly it, because that’s where most good things are considered.
Grapes
Many grapes cause refreshing and more treatment, especially in the summer months before they are during the season. Their bright green or red – or dense black grapes you can pair with cream cheese – shows “there are polyphenols and flavonoids that are good for your health,” says Rice. In fact, “you should try to eat fruits and vegetables of different colors,” says Stanford, because each color shows the presence of different potentially health-growing plants chemicals.
NHS recommends 80 g of grapes as one of your five per day – Getty
The 80 g of the NHS recommend as one of your five per day is “there is a small pile that fits in your palm,” says Rice, and in such a pile about 6 mg Flavan-3 -ols. However, they must be fresh. Raisins do not count where your heart health is associated with “drying the grapes, they become much smaller, so you probably consume much more, which means you consume a lot more sugar than you would otherwise want,” says Rice. The grapes are also much moisturized. “There is no need to be afraid of dried fruits – they are still full of polyphenols and fiber – but they are best eaten in moderation,” she adds.
Oats
Most importantly, a heart-healthy diet is “the interaction between the different nutrients that exists on whole foods inside,” says Rice, and all food-based diet’s cornerstone is grain. Probably the most familiar is humble oats that will give us a bunch of billeths. The amount, says rice – our “bad” LDL cholesterol is a major risk factor for heart disease.
Large amount of oat fiber is one of their main health properties – instant RF
Oats also contain magnesium and potassium, emphasized by rice, which are both the “main minerals we need to control well”. Although oats are high in calories compared to fruits and vegetables, they contain a fiber, “will help keep you fuller longer, which can help you control your weight,” and obesity is another risk factor for heart disease.
Whether you like porridge or night oats, “Both are equally healthy for your heart, given the amount of sugar in any of the prepared options you can buy,” says Rice. Gentle cooking will not “destroy beta-glucan in your oats”, but maybe avoid your porridge stew on the stove or oats for a few hours as it can break down the fiber.
Olive oil
“A hearty diet is essentially a Mediterranean-style diet,” says Stanford. “There is little evidence of any particular food, but we know that the main ingredients of the Mediterranean diet are a lot of fruits and vegetables, pulses, nuts and seeds, fatty fish with medium lean meat, dairy products and unsaturated fat – are good.”
The cornerstone of the Mediterranean diet is, of course, olive oil. “Too much saturated fat from foods such as butter, ghee, pigs and cheese can increase your cholesterol, so the transition to unsaturated fat such as olive oil or rapeseed oil, often known as vegetable oil, can help lower your cholesterol and reduce the risk of your heart disease.
First of all, olive oil contains oleic acid that “particularly good helps to improve your lipid in your blood [fat] Profile, “adds rice. Using it with eggs, vegetables or meat, is safe,” unlike many people think, “the rice says,” but “will reduce polyphenol levels.” For this reason, it can be better added to salads or pasta dishes at the end of cooking.
Almonds
When it comes to your heart health, seek most days to eat unsalted nuts and seeds, says Stanford (if you are allergic). They are high in fat, but mostly healthier, “there are also high in fiber, protein, vitamins and minerals that are important for your overall health,” says Stanford.
The best thing for your health is that your diet has a lot of nuts, ”says Stanford, but if you are going to choose one type to try, you may be wise to do it almonds. In addition to having a high flavan-3-ols concentration, almonds contain so much fiber that your stomach needs to work harder to break them down, which means that you cannot absorb all the calories in each nut. Almonds also contain linoleic acid, another compound that can lower the blood cholesterol, as well as vitamin E, an antioxidant that can protect your heart from lesion.
Regardless of what kind of nuts you choose, it is best to “a small handful of about 25-30 grams, otherwise you consume a lot of calories,” says Stanford. However, there is more than enough to whip into a homemade pesto with heart -healthy olive oil and many fresh green herbs.
Salmon
The Omega-3 is another nutrient that is famous for its heart protection properties. “Omega-3 fat has been shown to reduce the amount of triglyceride fat in your blood, which reduces the risk of your heart disease,” says Rice. This is one of the many reasons why NHS recommends people to eat at least one portion of fatty fish each week.
NHS recommends eating at least one meal of fatty fish each week – the moment RF
Although vegetarians can still get a healthy heart in the absence of fish, eating vegetable omega-3 sources such as nuts and seeds, “only omega-3 species found in fatty fish were associated with a decrease in heart disease,” says Stanford. Of all fatty fish in the sea, Mackerel is mostly omega-3 per gram, but it is also relatively high mercury, which can eventually worsen heart health with regular use. Salmon can be a better choice because it is also very high omega-3 but considered a low life fish.
Tea
Whether taken in black or green, with or without milk, tea is perfect for your heart health. Numerous broad -scale studies have shown that drinking tea can reduce the risk of heart disease daily by up to 20 percent. This is partly because the tea is very tall for those all the important flavan-3 -ols. One cup of black tea contains about 280 mg of Flavan-3-Ols-a lot that can be found in more than a dozen apples.
Green tea can be particularly useful for your heart, “because it contains a compound called EGCG” – a powerful antioxidant that has been proven to have specific links to a reduced risk of heart disease, says Rice. “But all teas are beneficial if they are unsweetened and use tea plant, not herbal tea that is different,” says Rice. A few cups a day is fine, “and it doesn’t matter if you have them with or without milk,” although Stanford adds that the milk would be given an additional advantage of calcium consumption, which is also important for heart health.
Dark chocolate
It may not be a standard part of our five per day, but chocolate – at least dark, bitter species – is rich in polyphenols. The three squares of dark chocolate are about 30 mg Flavan-3-ol, about the same as found in two small apples, with many other heart-friendly compounds.
Three squares of dark chocolate provide approximately the same amount of flavan-3-ol as two small apples- Getty
But to feel the benefits, your chocolate must be “at least 70 percent of cocoa solids and certainly just as high in cocoa solid materials as you can eat and still enjoy,” says Rice. “Any less, and these benefits are probably outweighed by sugar in the chocolate bar.” Even very dark chocolate bar will contain a lot of sugar, but Stanford emphasizes, and “the amount of polyphenols in dark chocolate will depend on how the chocolate is treated.”
About three square dark chocolate squares once or twice a week gives a healthy heart. “However, there are many healthier sources of polyphenols such as berries, nuts and tea. Make sure your occasional chocolate treatment is part of a common, balanced diet,” Stanford adds.