World heart day is September 29, 2017! World heart day was founded in 2000 to inform people around the globe that heart disease and stroke are the world’s leading causes of death, claiming 17.5 million lives each year. World heart day is brought to us globally by The World Heart Federation. The World Heart Federation is the world’s only global body dedicated to leading the fight against heart disease and stroke via a united community of almost 200 member organizations that bring together the strength of medical societies and heart foundations. The World Heart Federation exists to prevent and control these diseases through awareness campaigns and action, promoting the exchange of information, ideas and science among those involved in cardiovascular care, advocating for disease prevention and control by promoting healthy diets, physical activity and tobacco free living at an individual, community and policy maker level.
In honor of world heart day here are 5 foods that boost heart health.
- Oats: They contain a type of fiber that helps bind bile acids and expel them from the body. A diet that includes oats is effective in lowering the cholesterol levels in the body.
- Nuts: Munching on a handful of nuts can do wonders for your heart. Nuts have high amounts of unsaturated fats that are good for your heart as they help in reducing the inflammation of the arteries.
- Legumes: Legumes are great for the heart and have antioxidants, proteins and fiber. They are also a great source to get your folate requirement from and also help in increasing the platelet activity.
- Berries: Berries are full of heart-healthy phytonutrients and lots of soluble fiber. Make a quick smoothie or sprinkle them over your breakfast cereal.
- Flaxseeds: Flaxseeds are rich in omega-3 fatty acids, fiber and phytoestrogens and all of these help in boosting heart health. It is best to soak or grind flaxseeds before consuming them to derive maximum health benefits.
Some other fruits and vegetables like oranges, broccoli, tomatoes, spinach, carrots and papaya are all rich in Vitamin C, Vitamin E, potassium, folate and fiber which really good for the heart.
Also in honor of world heart day here are 4 ways to keep your heart healthy.
- Get to know your heart: Schedule an appointment with your doctor to know how healthy your heart and lifestyle is. Make sure to get your blood pressure checked and your blood glucose levels, these are two things that if go untreated can be deadly.
- Eat heart healthy food: Aim to include five portions of fruit and vegetables in your daily diet, with each portion equivalent to around a handful of fresh, frozen, canned, or dried fruit and vegetables. Avoid processed and pre-packaged foods which are often high in fat, sugar, and salt, and try to make your own healthy meals for lunch at school or work.
- Kick the smoking habit: Stopping smoking is the single best thing anyone can do to improve their heart health. Within two years of quitting the risk of CVD is significantly reduced, and within 15 years it returns to that of a non-smoker.
- Move more: Physical inactivity is another contributor to CVD, as it can lead to unhealthy weight gain, diabetes, and high blood pressure. Aiming for at least 30 minutes of moderate-intensity activity five times a week can help cut this risk, with brisk walking, jogging, swimming and cycling being good options.
If you or a loved one has a heart disease or need help preventing heart disease please call Relevar Home Care at (586) 493-7677. We service many counties including Macomb and Oakland.