Food Tutorial For Steemian(Season-2)| Foods that can keep our hearts healthy|Club75

Dear friends,
How are you all? I hope you all are fine and enjoyed your weekend. Sunday is always exceptional for us since our childhood;
and still, we wait for the weekend in the same way.

Often, we make savory delicacies on Sunday.
Because on other days, we all couldn't get much time;
to prepare a variety of foods.

That has a good side and a bad side too. The good side is we enjoy our favorite foods with family, and the wrong side is often, we consume those foods during the day;
that are harmful to our health.

The heart is a part of our body that works for us untiredly, so we must take care of the heart.
That is the reason today I came to discuss;
These foods can keep our hearts healthy.

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SOME IMPORTANT FACTS ABOUT THE HEART:-

1.Our heart beats 1000,000 times every day;
as it pumps two thousand gallons of blood regularly.

2.The right atrium, right ventricle, left atrium and left ventricle are four chambers of our heart.

3.The right atrium receives venous oxygen-depleted blood, which is already spread around through the body(not including the lungs, and pumps it into the right ventricle).

4.The right ventricle pumps blood from the right atrium to the pulmonary artery; it sends the deoxygenated blood to the lungs, where it collects; oxygen in exchange for carbon dioxide.

5.The left atrium chamber accepts oxygenated blood from the pulmonary veins of the lungs and pumps it to the left ventricle.

6.The toughest-pumping part of the heart is the left ventricle; it has the stoutest muscle mass of all chambers. The left ventricle pumps blood that flows to the rest of the body, lungs, and heart.

7.The heart can continue beating consistently, even after it’s disconnected from the body.

8.A woman’s heart beats slightly quicker, rather than a man’s heart.

THE REASON BEHIND THE HEART DISEASE

There are several reasons behind heart disease, but some factors that are common for Coronary Artery Disease (CAD), such as:-

1.Family history of heart disease.
2.Eating an unhealthy diet.
3.Being physically inactive.
4.Obesity.
5.Insulin resistance or diabetes.
6.High cholesterol and blood pressure.
7.Clinical depression.
8.Smoking.

Apart from the above reasons, age is also a factor. After 55 years, the probability factor of heart disease goes up for men;
and for women, the risk increases sharply after menopause.

A FEW INDICATION THAT MAKES US COMPREHEND OUR HEART IS NOT WORKING PROPERLY

1.Pericardial Disease:- One of the more common diseases, caused by an infection with a virus, is an inflammatory disease.
Like injury to our pericardium, rheumatoid arthritis, or lupus;
Pericarditis is often treated with open-heart surgery.

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2.Cardiomyopathy (Heart Muscle Disease):- It is a myocardium disease of our heart. Some possible causes of this disease are- genetic heart conditions, reactions to certain drugs or toxins (such as alcohol), and infections from a virus. Chemotherapy also can be the cause of the disease.

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3.Heart Valve Disease:- As I mentioned above that our heart has four valves that work for blood flow, when we went through a heart valve disease; that time our heart is unable to pump blood correctly.

And that may happen for some infections, high blood pressure, coronary artery disease, or as a result of a heart attack.

Apart from the above, there are several other diseases too such as-

4.Heart Arrhythmias- Irregular beating pattern
Heart Failure- When the heart stopped pumping blood.
5.Endocarditis- Caused by bacteria.

FOODS THAT KEEP OUR HEARTS HEALTHY

1.Dark Leafy Greens:- Leafy green vegetables contain vitamin k and nitrates that help to reduce blood pressure and improve arterial function.

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According to a study intake of leafy green vegetables lowers the incidence of heart disease by around 16%;
and significantly lowers the risk of coronary heart disease.
They help to open blood vessels so oxygen-rich blood.
Lettuce, Spinach, Bok Choy, Mustard greens, and Arugula are best for our heart health.

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2.Blueberries- As it contains anthocyanins which are blood vessel-helping antioxidants. Because of that, the berries get dark blue.

Apart from blueberries, you can add cherries to your list because they also have similar properties to blueberries.

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3.Sterols fortify foods- Almond milk, orange juice, some kinds of margarine, and soy milk contains cholesterol-fighting sterols and stanols.

These foods help our heart to soak the bad cholesterol without disarraying good cholesterol.

Apart from the above, you can also add low-fat yogurt to your food list as it is high in calcium and potassium. To increase calcium and minimize fat, always choose low-fat varieties.

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4.Oatmeal- While making muffins, pancakes oatmeal is the best choice because it fills you up for hours, you can use steel-cut oats for the best result, and also help your heart lower bad cholesterol (LDL).

Apart from oatmeal, flaxseeds are also good for your heart: fiber, phytochemicals called lignans, and omega-3 fatty acids.

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5.Olive Oil- I already informed you in my earlier tutorial about the impact of olive oil on our health. The oil is rich in heart-healthy antioxidants. It can help lower cholesterol levels and protect your blood vessels.

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6.Salmon- This fish counts to be the top food for a healthy heart because it contains rich in omega-3s.

It is a healthy fat that may lessen the risk of heart rhythm disorders and lower blood pressure. Omega-3s also lower triglycerides and curb inflammation.

Asunder from salmon, Tuna also contains omega-3s.

You can also keep tofu, walnuts, almonds, orange, black beans, and even a little bit of red wine is also good for heart health; but always remember that besides quality quantity also matters.

CONCLUSION

Apart from wrong food habits, stress is the other reason that can be a cause of heart disease.

We can control our stress by doing meditation, and another thing is to giggle. Always do what makes you happy;
and smiling is good for our heart health. Besides that, we must take eight hours of sleep every day.

Always take care of your heart and others too.

That's all for today, I hope the information I shared will be worthwhile for you all. Keep connected with my page;
to get several more informative pieces of information about different topics.

So, stay tuned, take care, and always be blessed with a healthy, and happy life.*