Heart-Healthy Diet | Best Foods For Your Heart and Arteries

The cardiovascular system is the chief system that our whole body depends on to function properly,  without a healthy cardiovascular system all body parts become affected and don’t function as intended; since it is responsible mainly for supplying all body parts with blood that carries oxygen and nutrients and it takes back the deoxygenated blood from the tissues to replace it with fresh oxygenated blood from the lungs and this cycle goes on throughout our life every minute with every heartbeat so if you want to have a healthy body you should start from having healthy heart and vessels.

the burden of cardiovascular diseases:

Unfortunately, the leading cause of death worldwide for the past 20 years has been heart disease and the number of people having heart conditions increases each year more than the previous year. The world health organisation estimated that 17.9 million people died from cardiovascular disease in the year 2019 which represents 32% of global deaths, in the US for instance 1 in 4 deaths are attributable to heart disease which means it is responsible for a huge loss in human and economic resources.

Cardiovascular diseases are a group of pathologies that include: coronary artery disease, cerebrovascular disease or stroke, peripheral vascular disease, congenital heart diseases, and rheumatic heart diseases. most of the morbidities and mortalities are attributable to stroke and heart attacks mainly since they are acute emergencies that require urgent attention to be able to diagnose and treat them effectively, they are mostly due to sudden blockages of blood vessel that prevents blood from flowing to your heart or your brain .

Food ingredients that promote heart health:

1. Fatty Fish

Fatty fish like tuna, salmon, sardines, mackerel are all outstanding sources of healthy fats that protect your heart and vessels and promise you longevity, they are packed with omega 3 fatty acids that have been researched for years and have shown great results in protecting your heart through multiple actions:

    • They control your lipid profile by decreasing the harmful types of fats that promote atherosclerosis like triglycerides and LDL cholesterol
    • They promote the production of healthy fats like HDL cholesterol
    • They lower your blood pressure and enhance blood flow through the arteries by decreasing the resistance and lowering the rate of blood clotting saving you from nasty diseases like deep vein thrombosis and pulmonary embolisms
    • They control your heartbeats and make them more regular and lower the risk of developing heart failure and strokes

Fatty fish is packed with vitamin D that helps elevate your mood, protect your bones, and play a major role in having a better sleep quality and a stronger immune system, and since it is one of the most deficient vitamins nowadays because we don’t get enough sun exposure it is extremely vital to consume more of it.

The American heart association recommends that people consume fatty fish at least two times every week to have better overall health and if you follow a diet like the Mediterranean diet fatty fish will be your best friend, there are plenty of ways to prepare fish you can marinate and grill them slowly to give them a smokey taste,  you can batter and pan-fry them in some olive oil

You can poach or steam salmon or bake them in the oven with some colorful vegetables as a side dish, and one of the most popular methods in cooking nowadays is sous vide you can cook them in a water bath under controlled temperatures for long periods of time and that results in an evenly cooked salmon and it is thought that this method makes it retain more omega 3 fatty acids better than the other high heat methods, whichever method you choose fish is always tasty and nutritious