Out beyond the ideas of wrongdoing and right doing there is a field. I will meet you there. When the soul lies down in that grass the world is too full to talk about.
Well, I think the world is already too full to talk about and I cannot hold my excitement to bring forth all the things that entices my mind and enhances your living. As a person, I believe in touching the sky from my heart, and apparently for that to happen, I need to take care of one thing – My Heart.
Did you know, cardiovascular disease is the number one reason for deaths globally?
The estimate is that more than 17.9 million lives are lost each year due to a cardiovascular disorder. This World Heart Day, let’s understand what are probable reasons for developing a CVD and how some lifestyle changes can enhance your heart-health.
What are the possible factors that lead to CVDs?
An unhealthy diet, lack of physical activity, use of tobacco, excessive consumption of alcohol, high blood pressure, high cholesterol, diabetes, being obese, or having a family history of CVD- are the possible risk factors for developing a cardiovascular disease. Acute events like heart attacks and strokes are caused by blockage that prevents blood from flowing to the brain or heart. What’s worth noting in here is, most of them are premature deaths.
How can you protect yourself from developing a CVD? Can diet help?
Diet is the most important factor that leads to a heart disease. Making healthy choices, having a proper sleeping schedule, quitting to smoke, and leading a stress free life are some essential criterias apart from diet that lead to a better heart-health. Read on to find out some dietary foods that should include.
Salmon and other fatty fish.
Salmon, tuna, and other fatty fish have the anti-inflammatory omega-3 fatty acids, which reduces triglycerides, irregular heartbeat, lowers blood pressure and prevents blood clotting. You can think of including just two servings of fatty fish, in your week to reduce the risk.
Green leafy vegetables.
Green leafy vegetables have potent amounts of vitamin-K in them, which protects the arteries. They also are a rich source of nitrates which aid in reducing the blood pressure and arterial stiffness. Think of including kale, spinach, lettuce, cabbage, or bok choy each day.
Dark chocolate is rich in antioxidants like flavonoids, which help in boosting the heart health. Studies have shown that if you have 99% dark chocolate five times a week, you are at a 57% lower risk of developing a coronary disease.
Walnuts are a rich source of fiber, and micronutrients like magnesium, copper and manganese. Eating walnuts each day can reduce the bad cholesterol levels, oxidative stress, and inflammation in your body. You can also include other nuts and seeds like pumpkin seeds, sunflower seeds, flax seeds, chia seeds, almonds, pistachios and cashews. They are rich in fiber, polyunsaturated fats, and protein- which keep you feeling full for a longer period of time and hence, reducing weight.
When you cut out refined grains and include more whole grains in your diet, you benefit your heart’s health. Grains like rye, buckwheat, barley, and quinoa can lower the LDL or bad cholesterol, systolic blood pressure, as well as the risk of heart disease.
Heart health is affected by a number of reasons, your lifestyle and food choices being the number one. Hence, include more fresh fruits and vegetables, nuts and seeds, wholegrains, legumes and beans in your diet. Alongside this, prohibit excessive use of salt and alcohol. Exercise every single day- walk, run, dance, practice yoga, hit the gym, and most importantly stay radiant.
Happy World Heart Day.