7 Common Foods That can Reduce the Risk of CVD and Stroke

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High cholesterol level, elevated blood pressure and diabetes are considered as today’s major lifestyle diseases that can cause coronary heart disease (CVD) and stroke. Since these diseases are caused mainly due to modern day lifestyle changes like faulty dietary pattern and lack of exercise.

Some foods we eat can reduce the risk of falling prey to these diseases nd significantly reduce the ris of developing CVD or being a stroke victim.

Below are some common foods that can reduce the risk of CVD and stroke.

Almonds

Almonds are in the list of heart healthy foods. It can lower the amount of bad LDL cholesterol  in your blood. It is a rich source of vitamin E, protein, plant sterol and other heart healthy fats. Almonds has a place in almost every healthy recipes because of its health promoting properties. Health experts recommend to eat  a small handful of almonds daily to maintain good health

Oranges

An orange a day may ward off the risk of Lifestyle diseases like CVD and Stroke to a great extent. Orange contains a fiber called pectin and this fiber has the ability to fight against cholesterol. Potassium contained in this sweat and sore fruit can help control blood pressure.Studies show that about two cups of orange juice a day can boost the health of blood vessels.

Sweet Potatoes

Sweet potatoes are one of the healthiest foods but the most ignored on when comparing its nutritional value. It contains fewer calories than regular potatoes and are packed with powerful nutrients, phytochemicals and fiber. It is a rich source of Vitamin A, Beta-carotene and Potassium. It is even recommended for diabetic people due to its low glycemic index. It won’t cause a spike in blood sugar level. Studies show that yellow and orange colored foods like sweet potatoes and carrots protect against CVD.

Black Beans

Black beans contain nutrients like antioxidants, folate and magnesium which are known to be good for heart health. Some nutrients in black beans has been found beneficialfor lowering the blood pressure levels.As it is fiber rich, it can also reduce cholesterol levels.

Barley

The whole grain barley which looks like a small nut may save your heart.. Studies show that including barley in your daily diet can help to lower your cholesterol and blood sugar levels.Barley is a cereal grain and is packed with healthy fiber, carbohydrates, protein, fats, oils, vitamins and minerals. The key nutrients contained in it are selenium, magnesium, copper, vitamin B1 (Thiamine) and vitamin B3 (Niacin).One of the nutrients responsible for the cholesterol lowering properties of barley is propionic acid which is a soluble fiber.The presence of niacin also provides significant protective actions against cardiovascular diseases. Barley grains are commonly made into malt and used in soups and stews.

Fatty Fish

Fatty fish like salmon and tuna are considered as super foods and are rich source of   acids. Omega 3 fatty acids are unsaturated fats that are heart healthy. It is known to have the ability to lower blood pressure and prevent heart related problems.They also helps to lower curb inflammation and the level of triglycerides.

Research shows that polyunsaturated fats like omega 3 fatty acids have a positive impact on the preventive aspect of heart health. Also it affects the cellular functions involved in ensuring a normal heart rate and coronary blood flow.

Olive Oil

Olive oil is another food that can protect your heart health. It is packed with antioxidants and other healthy nutrients. Replacing olive oil with saturated fats like butter and ghee can help to protect your blood vessels and lower blood cholesterol levels.It is the oil obtaine from the fruits of olive tree.Cold pressed olive oil gives the best flavor when used with salads and veggies.

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