Cardiovascular diseases are one of the leading causes of death globally and in India, too. Many factors may increase our risk of developing cardiovascular disease.
Along with an active lifestyle, dietary changes are necessary to reduce the risk of developing such diseases and to maintain a good heart health. As per many studies, there is a strong link between diet and heart problems. New research* suggests that adding six food types to our diet daily can lower the risk of cardiovascular disease.
The findings of this study suggest that a diet with good amounts of fruit, vegetables, nuts, legumes, fish, and whole-fat dairy foods can lower the risk of cardiovascular disease and reduce the mortality rate.
As per the results of the study:
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Vegetables: Two to three one-cup servings daily
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Fruit: Two to three one-cup servings daily
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Legumes: Three to four half-cup servings weekly
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Nuts: Seven serving daily
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Fish: Two to three-85 grams servings weekly
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Dairy: 14 servings weekly of either one cup of milk or yogurt or 42.5 grams of cheese
Vegetables: Vegetables contain major electrolytes like phosphorus, sodium, magnesium, potassium, calcium, and chloride that help to maintain healthy heart rhythms. Micronutrients in veggies are linked to improvement in specific conditions that contribute to heart disease and reduced blood pressure.
Fruits: When added to our diet, Fruits boost immunity, improve the gut and digestive health, and provide fiber to reduce cholesterol in the small intestine.
Legumes: Legumes are the perfect source of protein for vegetarians. They help build and maintain healthy tissues, including muscles, organs, and blood cells.
Nuts: Nuts, as well as seeds, have heart-friendly unsaturated fats that improve cholesterol levels. They reduce inflammation that could cause various heart diseases.
Fish: Seafood and fish are great sources of lean protein, vitamins, minerals, and heart-healthy fats. Fatty fish like salmon, tuna, mackerel, sardines, and anchovies (among others) are great sources of omega-3 fatty acids, which maintain normal heart rhythms and support the elasticity of blood vessels.
Dairy: This study found low-fat dairy to be linked with better heart health when consumed in moderation. Fermented low-fat dairy products, like yogurt, certain cottage cheeses, and farmer’s cheese, are even better for the heart.
Including theses food types are beneficial for our overall health and they can also help reduce risk of cardiovascular disease and improve our heart health.
*Data Source: Diet, cardiovascular disease, and mortality in 80 countries | European Heart Journal | Oxford Academic (oup.com)
