One in four deaths in the United States is due to heart disease; consequently, heart disease is the number one killer for both men and women, reports the Centers for Disease Control and Prevention. Heart disease is an umbrella term used to describe diseases of the blood vessels, heart rhythm problems and congenital heart problems, reports MayoClinic.com. Many forms of heart disease can be prevented through diet, exercise and lifestyle changes.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential vitamins that only come from food. Omega-3 fatty acids can be found in fish, nuts and oils. Salmon, tuna and halibut are the best fish for these fatty acids. Fish is also a healthy source of protein and is lower in saturated fat than beef and poultry. According to the University of Maryland Medical Center, omega-3 fatty acids have been proven to prevent heart disease by reducing blood pressure and cholesterol levels. Eating two 3-oz. servings of fish a week can reduce the risk of stroke by 50 percent.
Whole Grains
Whole grains are high in fiber and help reduce cholesterol levels and blood pressure. By decreasing cholesterol levels and blood pressure, a person reduces her chance of developing heart disease. Whole grains include the entire grain, whereas enriched white breads and pastas do not contain the entire grain. Enriched grain products are stripped of their nutrients, and then some of the nutrients are added back in. This process doesn't provide the same nutrients or the same amount of nutrients that whole grain products provide. Oatmeal, whole grain pastas and breads, flaxseed, brown rice and high-fiber cereal are all healthy choices, reports MayoClinic.com.
Fruits and Vegetables
Fruits and vegetables contain many vitamins and nutrients that are essential to the human body. Some of these nutrients are only found in plants and may help prevent heart disease, reports MayoClinic.com. Fresh produce provides more nutrients and is not packed in sodium or heavy syrups like canned versions. When purchasing canned fruits and vegetables, look for varieties that have less sodium or light syrup. People should avoid serving vegetables fried or with heavy cream sauces. Roasting or steaming vegetables is healthier.
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