Eat well for a healthy heart
Eating well plays an important role in preventing cardiovascular diseases. And there’s nothing complicated about it: simply eat more plant-based foods! Of course, fruits and vegetables are key to a balanced diet. In fact, studies show that individuals who consume fruits and vegetables on a regular basis are less at risk of suffering from heart issues than those that don’t.
Discover three ways to eat your way to a healthier heart.
Eat nuts regularly
There are a ton of plant-based foods that can have a positive impact on your cardiovascular health. For example, nuts are an excellent source of protein and omega-3 unsaturated fatty acids, and consuming them on a regular basis can help diminish your risk of dying from heart disease.
Opt for fibre-rich foods
Opt for fibre-rich foods
Incorporating foods that are rich in fibre to your menu is important. Foods like whole grains, seeds (flax, hemp, pumpkin), and legumes are known for having a positive impact on the heart. The list of benefits related to fibre-rich foods is long: they help you feel full, lower cholesterol and blood pressure, are anti-inflammatory, and regulate blood sugar levels, to name but a few.
Another, lesser-know benefit of fibre-rich foods is that they help create a bacterial community (microbiota) in the digestive system. The fermentation of fibres by the microbiota encourages the gut to generate several molecules that help reduce chronic inflammation, a condition that’s associated with several chronic disorders, such as cardiovascular diseases. Studies show that regularly consuming fibre-rich foods, such as whole grains, can help lower the risk of premature heart failure by approximately 30%. So when you stop and think about it, there really is no reason not to replace refined cereal products (white pasta, bread, rice) with their whole-grain equivalents as much as possible.
Vary your diet
Vary your diet
It’s important to vary your diet when it comes to preventing heart disease, making sure to opt for lots of unprocessed, plant-based foods. We are lucky enough to have access to a wide variety of plant-based products, so it’s time we start incorporating them into our meals so that we can all live long and healthy lives.
By applying these tips to your daily menu and staying physically active every day, you’ll be doing everything you can to stay healthy and lower your risk of heart disease.