As men get older, heart health becomes a major priority. Not only are heart disease and stroke the leading cause of death worldwide, but experts also say that men are more likely to be affected than women.
“The average human heart pumps around 9,000 liters of blood through the body every day. It’s a tireless job that needs our support, ”says Dr. Earim Chaudry, Medical Director of the Men’s Health Platform Manual.
“When you are a man, taking care of your heart is doubly important – literally, because studies have shown that men are twice as likely to have heart attacks as women.”
Earim says medical professionals aren’t sure what is causing this difference. “Some believe it is because men are more likely to participate in harmful lifestyle choices, while other studies have linked it to protective properties of estrogen, meaning women are less exposed until post menopause.”
He adds, “Men are also prone to heart problems at a younger age than women, which makes them vulnerable for a greater part of their lives. In the US, for example, the average age for a first heart attack is 65 for men and 72 for women. ”
The fact is, as a man, it pays to think about heart health sooner rather than later.
Quitting smoking, exercising daily, and reducing alcohol consumption are some important things you can do to reduce your risk of heart problems later, but making smart food choices is also crucial.
With Men’s Health Week (June 14-20), we’ve found a handful of heart-healthy foods that you can load onto your plate more often.
When it comes to keeping your heart healthy, berries are nutritional powerhouses that all men could benefit from by eating more.
Common varieties like strawberries, blueberries, blackberries, and raspberries are packed with anthocyanins – a type of flavonoid that gives berries and other fruits and vegetables their red, purple, or blue color.
Anthocyanins are good for us because they can protect the body from oxidative stress, which can contribute to health problems like heart disease.
Sprinkle a berry mix on the porridge or simply wash and serve as a healthy afternoon snack.
The essential fatty acids in fish like tuna, salmon, and mackerel are critical to maintaining heart health in men, especially as they age. This is because oily fish is high in omega-3s, an unsaturated fatty acid that has long been studied for anti-inflammatory effects.
In fact, a 2009 study found that consuming salmon three times over a two-month period can significantly lower blood pressure in some adults.
Experts recommend eating at least one serving of fatty fish a week to reap the health benefits.
Research has shown that people at risk of having a heart attack can lower their risk by including more nuts in their diet.
A 2014 study found that eating walnuts in particular can lower the “bad” LDL cholesterol in the body, which can play a key role in causing debris to build up in your arteries.
Other nutritious nuts for salads and snacks include almonds, pistachios, and cashews, which are also good sources of fiber and protein.
Olive oil is a major Mediterranean diet staple that has been linked to overall health, including a healthier heart.
Diet takes into account many of the eating habits of Mediterranean countries, with an emphasis on plant-based foods and fish rather than meat and dairy products.
A 2014 study of 7,216 adults also found that those who included olive oil in their diets had a 35% lower risk of developing heart disease, and that the extra-native variety offered additional protection.
Leafy vegetables like kale and spinach are not only low in calories, but also packed full of disease-fighting vitamins, minerals, and fiber.
In particular, they are a great source of vitamin K, which is essential for proper blood clotting in the body and could help protect against osteoporosis and inflammatory diseases.
Leafy green vegetables are also packed with nitrates, which according to a 2015 study can lower blood pressure.
If you don’t like the taste of fresh vegetables in a salad or nutrient bowl, you can spice them up with some fresh fruit in a morning smoothie to sweeten the bitter taste.
source https://dailyhealthynews.ca/5-heart-healthy-foods-to-incorporate-into-your-diet/
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