The most recent statistics from the World Health Organization (WHO) shows that ischaemic heart disease – a condition that affects the supply of blood to the heart – and stroke are the world’s biggest killers in 2015, accounting for 26 percent of all deaths globally. The WHO adds that these conditions have remained the leading causes of death globally in the last 15 years.
These statistics are alarming, but that doesn’t mean you cannot maintain a healthy heart.
Along with other healthy lifestyle habits like daily exercise and limiting alcohol intake, a heart- healthy diet can help you lower cholesterol, control blood sugar and blood pressure levels, and maintain a strong heart. Here are top five foods you should eat every day for a healthy heart and longer life.
Numerous studies have shown that replacing white with bread containing whole grains can significantly reduce the risk of heart disease and stroke. A recent study from the University of Washington published in The Journal of the American Medical Association showed that just switching from white to whole wheat bread can reduce heart disease risk by 20 percent. Refined grains (the flour used to make white bread) have had the nutrient-rich germ and the fiber-dense bran processed out leaving only the starchy endosperm.
Nuts may be high in fat, but they contain monounsaturated fats that help maintain normal cholesterol levels. (Four healthy snacks for weight loss)
An avocado a day keeps your cardiologist away. This fruit is loaded with healthy fats, fiber, and several essential nutrients. A recent study has also found that avocados are helpful for regulating your blood glucose levels.
Inflammation in the body – the body’s attempt to defend itself or heal itself after an injury – can hurt your blood vessels and lead to heart conditions and strokes. Omega-3 fatty acids may decrease triglycerides – a type of fat found in your blood, lower blood pressure, reduce blood clotting, maintain normal heartbeats and decrease stroke and heart failure risk.
These seeds can significantly improve your heart health. Pumpkin seeds contain stress-relieving magnesium, protein, and plenty of healthy fats.