A Healthy Diet Against Heart Disease with Salmon, Spinach, Turkey

A Healthy Diet Against Heart Disease with Salmon, Spinach, Turkey

Foods that fight heart disease include salmon, spinach and turkey.

They pack important nutrients like omega 3 fatty acids, which has been shown by countless studies as beneficial to heart health. These healthy foods help in lowering blood pressure, hypertension being a major heart disease. They also regulate bad LDL (low density lipoprotein) cholesterol, which, if oxidized, contributes to arterial clogging.

Heart Disease Definition

The Mayo Clinic has pinpointed that heart disease is the most widespread killer in the world. In the United States, it accounts for 40 percent of all deaths. This mortality rate is more than all the cancer deaths in the U.S. combined.

Heart disease is also known as cardiovascular disease or coronary heart disease. More specifically, diseases that can be considered a malady of the heart include atherosclerosis, angina (chest pain), congenital heart defects, hypertension or high blood pressure, and arterial blockage that leads to heart attack or stroke. These conditions can be addressed by lifestyle changes involving a strict diet regimen and regular exercise.

Foods that Fight Heart Disease

Here is a list of foods that might be included in a diet regimen for fighting heart disease:

A Diet that includes Salmon is Very Good for the Heart

Of all the fatty, cold-water fishes like tuna and mackerel, salmon is the richest source of omega 3 fatty acids, which has been shown by countless research to be very good for the heart. One serving of salmon packs nearly 2 gm of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are types of omega 3 fatty acid that regulates heart rhythm, thus beneficial to arrhythmia patients. These acids also reduce the very dangerous very low density lipoproteins that clog arteries easily. They also prevent atherosclerosis and blood clot formations.

The British Heart Foundation recommends a daily consumption of one or two portions of oily fish a week. The Food Standards Agency (FSA) concurs. Salmon is the oily fish that packs the greatest amount of omega 3 fatty acids.

Spinach Helps the Body Fight Heart Disease

Spinach is a rich source of folate, magnesium and potassium, which helps lower blood pressure, thus beneficial to hypertensive patients. Eighty-five grams of cooked spinach contains 44 mcg of folate, which is about 1/5 of the RDA (recommended daily allowance). Three hundred micrograms (mcg) of folate a day has been found to cut the risk of heart disease by at least 13 percent. The same amount of cooked spinach also provides 290 mg of potassium, which helps control blood pressure.

An article entitled “Spinach for Heart & Cardiovascular Health” states that spinach is one of only two plant sources, the other being broccoli, of coenzyme Q10, which plays an important role in cardiovascular and heart health. Coenzyme Q10 is “essential for muscle strength throughout the human body – and the heartis one of the body’s muscles.

Fight Heart Disease with Turkey

Turkey is a good source of protein, vitamins B6 and B12, and niacin. A 100 gm serving of turkey breast supplies more than 50 percent of our daily protein needs, with only half the saturated fat from red meat. The most important nutrient found in turkey that assists the body’s fight against heart disease is niacin, because it lowers homocysteine levels. High homocysteine levels increases the risk of heart attack, stroke and osteoporosis.

The vitamins B6 and B12 in turkey assist the body convert protein, fats and carbohydrates into energy.

Salmon, spinach and turkey are thus essential foods that provide the right nutrients for the body to maintain a healthy heart by regulating blood pressure and LDL cholesterol. It is essential for a diet to include these foods to give the body the preventive powers against heart disease. However, if heart disease is already a medical condition, these foods also pack the nutrients to delay or reverse the effects of the dreaded disease, which is heart disease.

Categories: Diet, Health, Nutrition