The heart is one of the most sensitive and the busiest organ of 0ur body. We must take care of our health to prevent heart diseases. Because prevention is the optimal approach to disease control, and also as an effective route to lower costs of medical care. Here in this article, I will guide you about your diet to prevent heart diseases. If you already suffer from heart disease you must take care of your diet and use only those good for the heart. All given data have been collected after keen research from scientifically approved articles with their references given below.
Keen study shows that antioxidant food is very good for heart health as Antioxidants are the substances that prevent or slow damage to cells caused by free radicals. Studies also show that certain vitamins, such as vitamins C and E, may reduce heart disease risk because these vitamins lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol and triglycerides. Here in this article, we are going to share with you the foods having antioxidant properties good for heart health.
Leafy Green Vegetables
This systematic review includes prospective studies which have examined the association between the intake of fruit and vegetables, as well as specific fruits and vegetables (e.g., nuts and pulses, which are considered to be fruits and vegetables in the Danish recommendations), and the risk of developing IHD. (1).) Leafy green vegetables help in reduces the risk of heart diseases. In contrast, it is not possible to single out specific substances in fruit and vegetables as being beneficial. Based on the studies, it seems reasonable to recommend an increased intake of a mix of fruits and vegetables to reduce the risk of IHD. The maximum beneficial amount seems to be about 800 g per day. (1)
Vegetables are indispensable for equilibrated diets since they charge dietary fiber, phytochemicals, vitamins, and minerals. Each vegetable comprises a distinct amalgam and amount of these compounds, which differentiate them from other vegetables. Vegetable intakes have been highly correlated with improved gastrointestinal health, reduced risk of heart attack, some types of cancer, and chronic ailments such as diabetes. Data shows that eating vegetables before carbohydrates is effective to reduce postprandial hyperglycemia in Type 2 diabetes patients, as well as in healthy people. So vegetables should be eaten before carbohydrates at every meal. (7) Daily intake of five to 10 vegetables that are rich sources of micronutrients with antioxidant properties, including the antioxidant vitamins C, E, and β-carotene. (2)
Fish contains long-chain omega-3 fatty acid, which is very good for heart patients. Omega 3 which is very health benefits can be intake through fish oil or fish oil capsule can be used as omega -3 capsules. The UK dietary guidelines for cardiovascular disease acknowledge the importance of long-chain omega-3 polyunsaturated fatty acids (PUFA) – a component of fish oils – in reducing heart disease risk. (9)
Tomatoes contain lycopene, a stable, active antioxidant. Many vegetables contain quercetin and related polyphenolic compounds. A lower intake of saturated fats to decrease the levels of LDL cholesterol, together with an adequate intake of antioxidants, is the optimal approach to lower heart disease risk. Antioxidants as present in tomatoes are of great public health importance in decreasing the risk of major diseases. (2)
Tea anti-oxidant components are very good to protect from heart disease. Biomedical research has uncovered the mechanisms whereby tea promotes good health and lowers the risk of major chronic diseases, such as heart disease and many types of cancer. The active components in tea are polyphenols, epigallocatechin gallate in green tea, aflavins, and the arubigins in black tea. Green and black tea and polyphenols have similar beneficial effects. The mechanisms are categorized into 5 groups. ( 1) Tea polyphenols are powerful antioxidants. They decrease the oxidation of LDL cholesterol and lower the risk of heart disease, and also inhibit the action of reactive oxygen species mediating the oxidation of DNA associated with carcinogenesis to protect from cancer diseases. (3)
Dates are very healthy fruit to be used very commonly, especially in Arabian countries. Dates have antioxidant properties to fight diseases including heart disease. It contains phenolic acid which is very good for heart diseases. The good nutritional value of date seeds is also based on their dietary fiber content, which makes them suitable for the preparation of fiber-based foods and dietary supplements. Dietary fiber has important therapeutic implications and exhibits a protective effect against hypertension, coronary heart disease (CHD). (4)
Nuts especially brazil nuts are rich in selenium, which is good for thyroid health and beneficial in heart disease and controlling cholesterol levels, and reducing CVD. (6) Brazil nuts are good sources of many nutrients, including vitamins, minerals, and other bioactive compounds, which may contribute to health-promoting effects that are good for heart diseases. Intake should be limited to inclusion in the diet with other nuts; the recommendation is 30 g of nuts per day. (8)
Berries have anti-oxidant properties which are good for heart diseases. Berries are another plant food rich in bioactive phytochemicals, particularly flavonoids, for which there is increasing evidence of benefits on the cardiometabolic risk that are linked to their potent antioxidant power.
colored peppers and bell pepper have high antioxidant properties as well as the source of vitamin c which are both good for heart health. Bell Pepper is a good source of vitamin C. The benefits resulting from the use of natural products rich in bioactive substances have promoted the growing interest of food industries. Among the antioxidant phytochemicals, polyphenols deserve a special mention due to their free radical scavenging properties. Antioxidant compounds and their antioxidant activity in 4 different coloreds (green, yellow, orange, and red) sweet bell peppers (Capsicum annuum L.) were investigated.
Guava fruit has high antioxidant properties. A study isolated polysaccharides from guava leaves (GLP) and evaluated their antioxidant activity in vitro and anti-diabetic effects on diabetic mice induced by streptozotocin combined with a high-fat diet. Polysaccharides from guava leaves could be explored as potential antioxidants or anti-diabetic agents for functional foods or complementary medicine for the heart. (11)
Conclusions: Data suggest that absolute quantity, rather than variety, in fruit and vegetable intake is associated with a significantly lower risk of CHD. Patients must have control of their blood pressure, cholesterol level, and blood sugar levels to prevent heart attack or other heart diseases. Nevertheless, consumption of specific fruit and vegetable subgroups was associated with a lower CHD risk. (5)