Cardiovascular disease is the leading cause of death among Americans, accounting for 1 in 3 deaths in the United States, so self-protection is imperative, and small dietary changes can significantly reduce risk factors.
Heart disease: the silent serial killer
Cardiovascular disease accounts for 17.3 deaths per year and 787,000 deaths in the United States alone. Therefore, it is very important to educate yourself about the causes and ways to protect yourself from heart attacks, angina, and strokes. Some of the most common causes of heart disease include smoking, stress, a sedentary lifestyle, high salt intake, and eating fast food.
All this can damage blood circulation, and lead to blockage and stiffness of blood vessels. Therefore, the blood flow becomes heavier and forces the heart to work harder. Some of the main symptoms of blocked arteries and heart disease include chest pain, neck pain, sore throat, jaw pain, shortness of breath, and numbness in the legs and arms.
Arterial occlusion: a supplement for life-threatening heart disease
The arterial blockage is a major obstacle to blood flow. The heart faces a similar problem when plaque builds up in the arteries, putting extra pressure on the heart to pump blood through the clogged arteries.
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Plaque formation is one of the main causes of atherosclerosis, which damages blood circulation due to poor diet, smoking, and stress. When an artery is damaged, plaque, made up of minerals, fat, and cholesterol, is deposited in the damaged area. Note that plaque build-up is not a cause of heart disease, but a symptom of a sedentary lifestyle and poor diet.
This build-up can make it harder for the heart to work, but plaque can also enter the bloodstream, forming blood clots and causing pain.
How do we stop this?
Although there is no cure for plaque, a proper diet and a healthy lifestyle can go a long way in slowing it down. Foods that are difficult for the body to absorb, as well as sugars, which are associated with inflammation and hardening of the arteries, should be avoided. This means avoiding fatty meats, processed dairy products, fast food, and pastries.
12 Whole Foods: A Powerful Helper
The best way to prevent atherosclerosis and heart disease is to make sustainable changes to your diet by incorporating these 12 foods into your daily diet.
Fresh fruit contains vitamins, minerals, fiber, and antioxidants that are essential for a healthy heart. Antioxidants prevent damage to blood circulation.
Black beans are full of fiber that naturally lowers cholesterol.
Mackerel is an excellent source of omega-3 fats, which help maintain blood vessel elasticity while lowering blood pressure and LDL. It is a good source of vitamin D, which helps improve blood pressure and reduce heart disease.
Spinach is full of vitamins and fiber and can lower enzymes associated with heart disease.
Flaxseeds are full of vitamin E, omega-3 fats, and fiber.
Nuts are a great source of unsaturated fats and selenium, which can reduce the risk of heart disease by 15-57%.
Avocados contain potassium, which regulates heart rate and blood pressure, while monounsaturated fats lower cholesterol.
Sunflower seeds are full of vitamin E and phytosterols that protect against high cholesterol.
Green tea has the ability to lower lipid and cholesterol levels and reduce the risk of plaque formation in arteries.
Lentils are a legume that naturally lowers bad cholesterol. According to a meta-analysis of 26 studies of over 1,000 people, lentils lowered LDL by 5%.
Capsicum is a compound found in hot peppers. It is known for its ability to control cholesterol levels and inflammation.
Garlic lowers blood pressure and cholesterol levels, which put pressure on blood circulation.