Hill - Healthy Heart Diet: 50 Best Foods to Prevent Heart Disease: Drastically lower the chance of a heart attack or heart disease by giving your heart the healthy diet it needs (Healthy Eating, Heart diet)

Henry Hill

2015 Henry Hill

I want to thank you andcongratulate you for downloading the book, Healthy Heart Diet .

This book containsproven steps and strategies on how to prevent or reduce the chances ofacquiring heart diseases by eating heart healthy food.

It has been widely known now that thegrowing cause of death across the globe is due to heart attack andcardiovascular diseases. While many of us believe that it is more of ahereditary disease, it is better to understand that it occurs due to the foodyou consume as well. This book will helpyou in understanding the importance of eating healthy food which is good foryour heart. The purpose of this book is to enlighten you about the need of eatingfruits and vegetables. It will inform the readers about the leading causes ofheart diseases and the fifty types of food which are good for their heart.

Thanks again fordownloading this book, I hope you enjoy it!

Heart disease orcardiovascular disease, as it is called in medical terms, is a fatal andpainful ailment. It is a broad term that is used to refer to diseases thatinvolve blood circulatory system, heart and the cardiac muscles. These diseasesaffect the cardiovascular system of human body. There can be numerous reasonsfor this disease ranging from food disorder, hypertension to inheritance. Importantly, it is becoming one of the majorreasons of death these days. Though this disease has been controlled indeveloped countries to some extent, developing countries still have highmortality rate due to heart attack and cardiovascular problems. It has beenseen that this disease which used to occur in elderly people is now prevalentamong middle aged people as well such as those between 35 to 50 years old.Heart diseases are caused by atherosclerosis which starts off in an early agebut it may not be known to many people while the symptoms develop. In additionto this, atherosclerosis leads to heart attack later in life. This iscontrollable and can be prevented by adopting healthy eating habits and goodfood.

Before we look formedicines as a means of relieving pain and saving ourselves from pain, it isbetter to have a look at the food we eat. In the present era, people havestarted to depend more on fast food and ready to eat cook food products whichare time saving and convenient. However, they are harmful for our body and pavethe way to a number of diseases where the first and foremost ones involve ourheart. Heart is an essential organ of our body. It is the engine that drivesthe entire machinery of our system and it needs to be taken care of. It is comprised of arteries andcardiovascular muscles which need strength to pump blood to the entire body. Anumber of heart diseases result from blockage in the arteries of heart andweakening of heart muscles. Organs such as kidneys can be replaced ortransplanted but heart, if it fails to work, cannot be replaced. Hence, greatcare must be taken of heart and one of the best ways of doing this is tomonitor the food we eat.

There are a number of cardiovascular diseaseswhich will be discussed in this chapter.

• Coronary heart disease

It is the most widelyoccurring heart disease. The main reason for this disease is the narrowing downof arteries in the heart due to plaque or clogging in them. The cholesterollevel increases inside them and results in a condition called atherosclerosis.In the early stages of this disease, there will be increased pain in the chest,breathlessness, pain in left arm and shoulder, nausea and pain in neck.

• Heart failure
  This condition results when the heart muscles start degenerating. This happens to the heart when the heart has an injury in some way or the other. Common form of injury is due to an increased in blood pressure which puts pressure on heart and results in an injury. Heart valves can get damaged too.
• Stroke
  Of all the types of heart diseases, stroke is the deadliest. It occurs without warning and can cause death. If it does not cause immediate death, it can disable any part of the body such as inability to move one leg.

There are a number of medicines available inthe market to cure different types of diseases. However, it is better toimprove your eating habits prior to acquiring any disease which helps inkeeping diseases away. In this chapter, fifty different types of food will bediscussed which will help in keeping heart diseases away.

Nature has always provided us the best thingsfor survival. This is how the term evolution came into being. When environmentchanged, nature molded itself and gave human kind things which were better forsurvival in that environment. Nature holds a treasure of good things for eatingwhich can save us from diseases. As has been discussed in the prior chapters,poor eating habits and unhealthy food paves way to acquiring heart diseases.Food rich in fats plays a role in blocking arteries of heart and prevents theoxygen transportation to cardiac muscles. This is how heart attack eventuallyoccurs. To control this, it is good to plan a diet which contains fruits andvegetables. Fruits are rich in vitamins and proteins which are good for ourbody. Vegetables contain unsaturatedfats which are better than saturated fats and have a positive impact on ourbody. These fats are not harmful for our body and help in nourishing our brainsalong with regulating our metabolic system. They also play a role in keepingthe LDL cholesterol level low and increasing HDL cholesterol in the body.Remember that HDL cholesterol is good for our body and LDL is harmful.

In addition to this, research has beenconducted to support the fact that Mediterranean diet is good for health andkeeps cardiovascular diseases away. Before discussing the fifty good types offood that help in reducing the risk of cardiovascular diseases and heartattack, we will first discuss different types of diets and their impact on ourbody.

DASH Diet

This diet is comprised of fish, vegetables,nuts and fruits. It contains very low amount of sweets, fats and red meat intake.It has been proved that DASH diet helps in lowering the blood pressure of aperson and helps in reducing lipoprotein cholesterol level. A lot of peoplesuffer from metabolic disorders which paves the way to heart attack as well.DASH diet helps in getting over this problem and regulates the metabolic rateof the body as well.

High Fiber Diet

Fiber is that content in food which helps inregulating the functioning of large intestine and enables smooth digestionprocess as well. It is due to fiber content in our food that we are able toremove unwanted things from our body. Hence, an improved muscle activity in thelarge intestine and a better digestive process helps in improving the bloodcirculation in the body. In the end, it keeps the cardiovascular diseases awayand is good for the health of our heart.

Mediterranean Diet

It contains a large amount of fruits andvegetables, a slightly lower amount of fish and seafood, an even smaller intakeof eggs and cheese and the lowest amount of meat and sweets. If it is drawn inthe form of a diet pyramid, meat and sweets come on the top and the largestbase is occupied by the fruits and vegetables. According to the DietaryGuidelines for Americans, Mediterranean diet is known for reducing the risk ofheart attack and must be followed irrespective of your age group. A researchwas conducted in which 1.5 million adults participated and ate Mediterraneandiet. The result of the research was that their exposure to heart attack wasconsiderably reduced along with a reduction in chances of acquiring braindiseases.