Getting older doesn't have to be frightening and anxiety-inducing. It's important to be proactive in order to feel great and give yourself peace of mind as you age.
One of the greatest anxieties that people over 50 have is about their heart health. Seeing a cardiologist is the most important priority to properly taking care of your cardiovascular health.
However, any doctor will tell you that your daily habits have a substantial impact on your heart and quality of aging.
Don't wait for something to catastrophic to happen to you. You need to start taking care of your mind and body while you're still healthy.
As we mentioned earlier, people with dangerous cholesterol levels have twice the risk of heart disease as people with normal levels.
Targeting your health goals towards achieving cholesterol levels in a healthier range is a great place to start.
In order to do this you need to change your daily habits. The number one way to improve your cholesterol on a normal basis is through the kitchen. Choosing the right foods will improve your heart strength and aging. Which foods are the most beneficial for cardiovascular health?
1. Beans: Beans are especially rich in soluble fiber. They also take a while for the body to digest making you feel satiated after a meal. Soluble Fibers have been proven to help reduce LDL (Bad) Cholesterol Levels. From kidney beans to lentils, garbanzos and black-eyed peas, there are a lot of choices with this versatile food.
2. Nuts: Nuts have proven to lower your bad cholesterol levels and make for a great snack. We recommend a variety of nuts from peanuts, almonds, cashews, pistachios and walnuts for the most wide range of nutritious benefit.
3. Fatty Fish: Fatty Fishes have a dense concentration of Omega 3 Fatty Acids. Omega 3 Fats have proven to reduce cholesterol levels and support healthy heart functioning. The most premium fatty fishes are salmon, mackerel, halibut and cod.
4. Barley and Whole Grains: Whole Grains contain a hearty dose of soluble fiber which help to reduce LDL Cholesterol Levels.
5. Foods high in fiber: Fiber has shown to improve digestion and promote strong cardiovascular functioning. A few foods high in fiber include pears, carrots and almonds.
6. Avocados: Avocados are on every list of superfood out there. This is because there are so many different ways to use them and their health benefits are wonderful. Avocados are dense in monosaturated fats and fiber that are amazing for weight management as well as cholesterol regulation.
7. Strawberries: The anthocyanins in strawberries that provide them with their red color have shown to reduce bad cholesterol. Just a cup of strawberries per day can reduce LDL Cholesterol levels by roughly 13%.
8. Eggplant: Eggplant is a dynamic soluble fiber that is high in antioxidants and vitamins.
9. Citrus Fruits: Citrus fruits are rich in pectin, a type of soluble fiber that lowers LDL.
10. Red Grapefruit: Red Grapefruit has a high concentration of antioxidants and has proven to reduce triglycerides.
11. Olive Oil: Olive is the staple of the Mediterranean and the reason that most natives live long, healthy lives. Olive Oil is great for reducing LDL cholesterol and has a host of antioxidants and skin promoting properties.
12. Dark Chocolate: The flavonoids in dark chocolate have shown to decrease blood pressure and cholesterol. The higher percent of cacao, the more dense nutrients the chocolate contains.
13. Garlic: Garlic is a staple to flavoring any savory food dish and is great in moderation. Garlic has shown to reduce blood pressure and cholesterol. It also promotes strong cardiovascular support and heart aging.
14. Spinach: Popeye made Spinach famous a long time ago, eating it every morning to build those bulging biceps. It's true that spinach promotes muscle building and protein accumulation. It also contains a high concentration of lutein and antioxidants that promote optimal heart health.
15. Green Tea: Green Tea is one of the strongest superfoods that is amazing for your heart. It is fortified with polyphenols and catechins that are incredible for detoxifying your body and regulating cholesterol levels.
16. Radish: Radish has a high concentration of anthocyanins, a group of phytochemical compounds that has been shown to burn fat reduce bad cholesterol. The anthocyanins are what give it its red color.
17. Red Onions: The sulfur compounds in red onions have proven to reduce bad cholesterol and triglycerides.
18. Tomatoes: Tomatoes are so uniquely beneficial because of their shiny bright red color. This color derives from its high concentration of lycopene. Lycopene has shown a strong correlation with heart health.
19. Beetroot: Beetroot is a nitrate-rich vegetable that regulates blood pressure and cardiovascular health.
20. Blueberries: The high concentration of flavonoids makes it a superfood. Consistent blueberry consumption has shown to reduce the risk of heart problems.
21. Legumes: Legumes have shown to improve blood sugar and cholesterol levels. We recommend trying, chickpeas, lentils and soybeans
22. Red Wine: Did we really include alcohol on this list? Yes it is true. A glass of wine per day (if your body can tolerate it) provides a wealthy dose of antioxidants and polyphenols. It also includes resveratrol which is great for heart health.
23. Coffee: Statistics have shown that your daily cup of coffee reduces heart problems and is great for your nervous system.
24. Flaxseeds: Flaxseeds are high in Omega 3 Fatty Acids and are a strong source of fiber.
25. Pomegranate: Pomegranates are one of our favorite fruit superfoods. Pomegranates contain numerous antioxidants, including heart-promoting polyphenols and promote healthy blood flow.
1. Harvard Health Publishing. “11 Foods That Lower Cholesterol.” Harvard Health, www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol.
2. “Top 10 Cholesterol-Fighting Foods.” Prevention, 30 Jan. 2017, www.prevention.com/food/food-remedies/10-best-cholesterol-lowering-foods.
3. “10 Top 'Superfoods' for Your Heart.” WebMD Boots, www.webmd.boots.com/heart-disease/features/superfoods-for-your-heart.
4. “18 Superfoods For Your Heart.” Health.com, www.health.com/health/gallery
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