Heart disease accounts for about one-third of all deaths worldwide. Healthy eating plays a big role in heart health and can affect the risk of heart disease. In fact, certain foods can affect blood pressure, triglycerides, cholesterol levels, and inflammation, all of which are risk factors for heart disease. A plant-based diet can reduce blood clotting and lower the risk of diabetes and stroke. One of the biggest drops in heart disease risk occurs when you go from living a sedentary lifestyle to being active for as little as one hour a week. Obviously, the more active you are, the better. But just one full hour of activity over the course of a week makes a difference.
The following are ways in which plant-based foods can protect your heart from disease:
1. Crops Are Not Fatty
Fatty fats, or hydrogen-rich fats, are usually solid at room temperature and are found. In meat and animal products such as beef, lamb, butter, cheese, and high-fat dairy products. They are also found in coconut oil, cocoa butter, and palm oil.
According to medical experts at the American Heart Association (AHA), eating enough fat increases the amount of cholesterol in your blood. Which in turn increases your risk of heart disease and stroke. The organization recommends that people who eat 2,000 calories have only 13 grams (g) of saturated fat per day.
2. You can cut fatty meat out of your diet for Healthy Heart
Our bodies need a small amount of cholesterol to function. But most of us do enough without including it in our diet with fatty foods. Cholesterol is only found in animal products, not in plants.
Why is cholesterol so important? According to the American Heart Association, having high cholesterol in your blood is a major risk factor for heart disease, stroke and heart attack.
Poor cholesterol (LDL) form is one of the products that make up the atherosclerotic plaque. Some fats, waste products and calcium can also affect the arteries (which removes blood from the heart), making them blocked and hardened, and which can lead to heart or side attacks.
Low blood cholesterol levels can be achieved by replacing saturated fats and oils with monounsaturated or polyunsaturated fats, found in foods such as avocado, olive oil, and nuts. Less than 10 percent of daily calories should come from saturated fats.
But the link between dietary cholesterol and heart disease remains controversial. A recent recommendation from the Dietary Guidelines Advisory Committee removed the previous cholesterol limit of 300 milligrams per day because “the available evidence does not indicate an interesting relationship between consumption of dietary cholesterol and serum [blood] cholesterol.” The report noted that cholesterol is no longer a “cause for concern.”
But most nutritionists agree that replacing lean meat with plant-based foods is a healthy alternative.
3. Plants Increase Fiber In Your Diet for Healthy Heart
Round, plant-based diets should also increase the amount of fiber you get. And increasing fiber is one of the best ways to reduce the bad cholesterol circulating in your body, says Joan Salge Blake, RD, associate professor at the Sargent College of Health and Rehabilitation Sciences at Boston University. And a spokeswoman for the American Dietetic Association.
Fiber interacts with bad cholesterol in your digestive tract and helps get it out of your body faster, says Salge Blake. This reduces the total amount of bad cholesterol concentrated in your body. Fiber is found in foods such as beans, lentils, fruits, vegetables and nuts, so it recommends healthy eating, such as cutting or slicing meat from chili and putting beans in a pot.
4. Eating Low Meat Reduces Diabetes and the Risks of Obesity
Eating meat, or using high amounts of saturated fats, is associated with an increased risk of type 2 diabetes. Having diabetes, it is thought to increase your chances of developing heart disease and stroke, notes AHA. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), having diabetes increases your risk of heart disease or stroke at an early age.
Part of the weight loss can be caused by the decrease in saturated fat you get from a plant-based diet. In addition, says Salge Blake, you can expect weight loss because fruits and vegetables have fewer calories and more water. This helps you fill out before filling out.
5. Fruits and Vegetables
One well-known and often recommended diet for people with hypertension is DASH (Dietary Approaches to Stop Hypertension) diet. While these diets focus on reducing the amount of sodium in the diet, it also aims to reduce meat intake.
The DASH diet requires you to increase your intake of fruits and vegetables, and eat only 5 ounces (oz) of protein-rich foods daily. You should have no more than 26 meat, poultry and eggs each week.
A large hypertension study supported by the National Heart, Lung, and Blood Institute found that the DASH diet lowered blood pressure among participants compared to the average American diet.
Conclusion: Here are some diet for healthy heart
Also Read: Food To Avoid If You Have Poor Heart.