You don’t have to qualify to be over 30 to have heart diseases anymore. Its time to take care of your heart.
Heart diseases have become extremely rampant in the recent times because of the hectic lifestyle and changing food habits. Sedentary lifestyle and junk food have led to obesity, accumulation of cholesterol and increased risk of heart attacks. However, if you switch to healthy food and work out regularly, you can stay away from cholesterol without even letting your work hours suffer.
Thugs need to take more care of their hearts, thanks to those long hours at work.
Before we discuss the ideas for being free from cholesterol, let’s have an insight into its silent deadliness as it gets accumulated in excess. Cholesterol is necessary for some of the body functions but it becomes problematic when the ratio of good to bad cholesterol gets altered. As a result of this, plaque starts to get collected inside the arteries.
Understanding the condition
Actually, cholesterol is a misleading term. It basically means the circulation of cholesterol via blood. This process includes lipoproteins that bind to cholesterol and help in circulation throughout the body. High Density Cholesterol is the healthy cholesterol that keeps arteries free from excess cholesterol. Low Density Cholesterol on the other hand leads to accumulation of plaque and leads to atherosclerosis. It leads to decrease in the flow of blood, ultimately causing heart attack or stroke.
An unbalanced diet is the main contributing factor of high cholesterol. Discussed below are some of the foods that help in fighting cholesterol as you slog long hours.
- Nuts and Seeds
Flax seeds as well as dry fruits like walnuts and almonds contain omega-3 fatty acids. 1 ounce of nuts or seeds daily can prove to be immensely beneficial for your health. They help in reduction of inflammation, maintain the waistline and keep you protected from type 2 diabetes. It is recommended to eat 1 ounce of these nuts 5 times in a week.
Avocados are extremely friendly to the heart. They contain monounsaturated fatty acids that help in reduction of Low Density Cholesterol. Do not have more than half avocado in a day as they are high on calories.
Oranges are rich in pectin, a fiber that helps in reducing cholesterol. They are also rich in potassium that helps in maintaining blood pressure. One orange per day is enough to have all the health benefits. Orange pulp is rich in pectin so make sure you have enough of the pulp.
- Olive Oil
Instead of butter or margarine, you can include olive oil in your diet. It has wonderful antioxidant properties and is rich in monounsaturated fatty acids. Two tablespoons a day are sufficient to derive its health benefits.
It has been deduced through studies that alcohol in the right quantity can increase HDL and keep the arteries plaque free. Red wine is said to be really healthy for the heart as it is rich in resveratrol, an antioxidant. You can consider preparing a red wine Sangria and add fruits like apples and oranges that are rich in fiber so that you benefit from alcohol as well as fiber.
Kale is a super food in the true sense. It contains antioxidants, fiber, omega 3 fatty acids and glucoraphanin that helps in lowering cholesterol and keeping arterial walls free from plaque.
- Oatmeal and High Fiber Foods
Oatmeal, beans and prunes help in reduction of cholesterol because they are rich in soluble fiber. Even if you have only 1.5 cups of oatmeal in breakfast, it fulfills your daily fiber requirement.
Plaque gets built up inside the arteries because of oxidation of Low Density Cholesterol. Pomegranate is rich in polyphenol antioxidants that can help in clearing the already formed plaque besides preventing new plaque formation.
- Green Tea
Catechins are the antioxidants found in green tea. They lower cholesterol and fight against obesity. Green tea is even better than black tea because green tea has no caffeine.
Oily fish like salmon are rich in heart healthy omega 3 fatty acids and contain fewer saturated fats. Two servings each of 3.5 ounce are recommended per week for the expected health benefits.
If you are a victim of busy schedules and huge work load that force you to take your health for granted, include these food items in your diet and stay assured for health issues like obesity, hypertension, diabetes and heart problems.
Disha Bhatt is a dentist if you go by her academic qualifications. She loves food, words, pets and gadgets. She has some awesome friends and she believes that if you have the right ones, you have the world.