According to research published in Circulation, people who eat a diet rich in fruits, vegetables, and fish lower their risk of dying from a heart attack or stroke by 35%, so it’s safe to say the most important step that you can take for heart health is putting the right food on your dining plate.
Oranges contain soluble fibre pectin that acts like a giant sponge, sopping up cholesterol in food and blocking its absorption. And the potassium in oranges helps counterbalance salt, keeping blood pressure under control. Citrus pectin also helps neutralize a protein called galectin-3 that causes scarring of heart tissue, leading to congestive heart failure—a condition that is often difficult to treat with drugs. So an orange a day actually keeps the doctor away.
To have a good health, you need to consume dark leafy greens, like kale. Kale has everything you would want in a superfood; it boasts a bumper crop of heart-healthy antioxidants, omega-3 fatty acids, fibre, folate, potassium, and vitamin E. It’s also rich in lutein, which protects you against early atherosclerosis. There are dehydrated kales coated with ground cashews, sunflower seeds, lemon juice, and garlic, a great snack option for anyone who’s health conscious.
Research suggests that garlic ratchets down an enzyme called angiotensin, which constricts blood vessels. Though the effect is modest compared with medications, garlic seems to have a significant impact on the buildup of plaque.
Red wine contains polyphenols that help keep blood vessels flexible and reduce the risk of unwanted clotting, which is somewhat like the effect of aspirin. But beware that constant heavy drinking damages the heart, so this is a case where more is not better.
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