25.5 C
Saturday, September 26, 2020

Top 5 Healthy Diets That Help to Protect Your Diet Introduction

- Advertisement -

Cardiovascular diseases such as heart disease and stroke are the leading causes of death in the world. They are caused by a number of factors such as genetic inheritance, age, injuries, sedentary lifestyles, poor diet, adverse environmental conditions, stress and depression, and a number of other reasons.

- Advertisement -

Owing to the overall significance of the heart to the human body, it is imperative that the organ be kept in the very best working condition at all times. That’s because a heart that is sick interferes with the health and overall robustness of the body, leads to diminished physical activity, and certainly leads to premature death in the long run.

A number of intervention mechanisms may be adopted to help keep the heart healthy and disease-free. These include dieting, curative measures, and lifestyle adjustments.
The discussion below focuses on dieting by identifying and explaining the top 5 healthy diets that can help to protect your heart.

Green Tea:

Green tea is a beverage that is made from Camellia sinensis leaves which have not become withered or undergone oxidisation. It is has a pale appearance and is slightly bitter in flavour compared to ordinary tea. It is produced and consumed mainly in China and Japan.

Studies  have shown that green tea has the ability to effectively counter some of the main risk factors that cause heart disease. It can lower the total body cholesterol as well as the low density lipoprotein (LDL) both of which tend to block the cardiovascular vessels and inhibit the smooth flow of blood. It also reduces Triglycerides levels which may predispose persons to the risks of coronary artery diseases, especially in women, It facilitates the flow of blood by reason of containing flavonoids that relax the blood vessels and improves the health of the body cells that line the blood vessels. It can also increase the antioxidant capability of the blood, thus protecting the LDL cholesterol particles from oxidizing, and prevents a range of heart-related issues such as high blood pressure and congestive heart failure.


Avocados are pear-shaped tropical fruits with rough leathery skins, smooth oily edible flesh, and large seed. They are nutrient-dense fruits that are high in monounsaturated fatty acids.

They protect the heart against diseases and disorders in the following ways: Since they are rich in monounsaturated fatty acids, they can reduce cholesterol levels, improve the blood lipid profile, and lowers the risks of stroke and other heart diseases. They lower the blood triglycerides levels by up to 20% and in so doing, reduce the risks of coronary artery disease. They also decrease the low density lipoprotein (LDL cholesterol) levels by up to 22%. In general, they are also easy to digest and absorb into the bloodstream besides providing plenty of Vitamin E which boosts the health of the heart and the body as a whole. They do not lead to obesity when consumed in greater quantities on a regular basis.


Nuts are fruits consisting of hard or tough shells around an edible kernel. They are generally culinary versatile, rich in flavour, and aromatic. Common examples of nuts include: almonds, medium cashews, hazelnuts or filberts, medium Brazil nuts, macadamia nuts, peanuts, pecan halves and English walnut halves.

They do offer certain heart-protective benefits. They are naturally cholesterol-free which means they greatly reduce the risks of coronary heart diseases; are a good source of dietary fibre and proteins which enhance the digestion and absorption of food and in so doing, prevent obesity and high blood pressure; contain a variety of heart disease-fighting vitamins and minerals such as Vitamin E (a potent antioxidant), Copper, Folic Acid, Magnesium, Niacin, Potassium, Vitamin B6 and Zinc; contain abundant quantities of the non-essential amino acid arginine which is touted for protecting the inner linings of the arterial walls thereby making them more pliable and less vulnerable to atherogenesis; and are generally a good source of healthy phytochemicals which are biologically active plant chemicals that have high antioxidant properties which are linked to the prevention of coronary heart disease.


These are meals made from ground oats and used in breakfast cereals or other foods. They ordinarily contain the following nutrients: high levels of dietary fiber, Magnesium, Manganese, and Selenium.

- Advertisement -

Oatmeal when taken regularly help keep the heart healthy by conferring the following benefits: lowering blood LDL cholesterol (the bad cholesterol) by reason of containing Beta-glucan; stabilizing blood glucose levels which benefits people living with diabetes; reducing the risks of obesity and heart disease due to the existence of low amounts of saturated fat; lowering high-blood pressure. Type II diabetes, and excess weight; enhancing digestion owing to their high fiber contents; and improving satiety by preventing overeating which may induce high blood pressure levels.

Leafy Vegetables and Fruits

Leafy vegetables and fruits such as turnips, greens broccoli, Swiss chard, spinach, salad greens, mustard greens, kales, collard greens, cauliflower, cabbage. Brussels sprouts, and Bok Choy are very healthy for the heart.

They boost the flexibility of the heart rate which makes the heart pump blood much more effectively; combat oxidative stress by ensuring a steady neutralization of the free radicals; contain Magnesium, which may aid with blood pressure controls; are rich in foliate that keep the heart healthy; contain plenty of B vitamins that reduce the risks of heart diseases and stroke; contain plenty of Vitamin K which helps the blood to clot faster in the event of an injury; and have plenty of Calcium which considerably lowers blood pressure.

Final Verdict

The sum total of all the possible kinds of foods that may be eaten to guarantee a healthy heart are quite numerous, so much so that, owing to the limitations of space, they could not all be listed and explained. The list of the top 5 healthy diets that help to protect your heart as explained above is therefore by no means exhaustive.

Moreover, dieting alone in and of itself is not sufficient to ensure a healthy heart. Other intervention mechanisms such as weight loss, drinking plenty of water, exercising, quitting smoking and drinking, reduced intake of processed foods, avoidance of stressful situations and reduced intakes of junk foods also ought to be considered and explored alongside dieting.

Author Bio:

Sathya Kumar is the Founder & CEO at Techindia Infoway Pvt Ltd., Chennai. Techindia is Asia’s largest provider of healthcare management solutions for exceptional remote healthcare diagnostics.

- Advertisement -

Disclaimer: This article is purely informative & educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

This post was written by a Guest Author. Please see their details in the post above. If you'd like to Contribute towards the growth of Healthtian, please check our Contributor Page for details about how YOU can share your tips with our growing community.
- Advertisement -

Trending Now

How to Help Make Homes Safer for the Elderly?

Many elderly parents or relatives want to maintain their independence by living in their own home, rather than moving into a residential home, assisted...
- Advertisement -

Skin Rashes: Causes, Symptoms and Effective Home Remedies

Skin rashes are common skin problems experienced by millions of people worldwide; it is characterized by a visible change in the color...

Atis Fruit: 10 Health Benefits of Eating Sugar Apple

Sugar apple (Atis fruit), is the Annona squamosa fruit belonging to the natives of West Indies and to the tropical Americas like Peru, Mexico,...

5 Ways You Can Stop Snoring at Night

For many people worldwide, snoring is not just something they do while sleeping after a long day. Snoring can be a huge...

How to Increase Sodium Levels in Your Blood?

Levels of sodium in the blood is often a misunderstood topic and it is extremely necessary that we as individuals understand the meaning and...

Spider Bites: Symptoms, Treatment & Identification

Spider bites in the United States are often annoying but they are rarely fatal. If a person gets bitten by a black...

7 Types of Disability and Examples

For disabled people life is a lot different than the rest of us. They don’t lead normal lives like we do and need assistance...

Enlarged Clitoris: Causes, Treatment and Symptoms

The clitoris is simply a female sexual organ located slightly above the urethra, a section where urine is released from the female body. A...

8 Ways to Remove Dandruff Without Washing Hair

There are about 50 million Americans are diagnosed with dandruff which is an alert problem. Dandruff not only cause damage to your...

Oral Surgery Recovery – What Foods to Eat

Had oral surgery? Then it’s very hard to have foods while in recovery. An oral surgery makes you feel weak and nauseous. So it’s...

How to Deal With a Jealous Sister-in-law?

Getting along with sisters-in-law or potential sisters-in-law could be very frustrating whether or not they had a very tight bond with their...



Nurture yourself with health tips, wellness advice, and more.

- Advertisement -

Related Posts

Pantothenic Acid (Vitamin B5) – Sources, Uses and Side Effects

Vitamins are an important class the food. And for many of us, eating fruits daily is a sure way to get the load we...

Infographic: Seven Riveting Facts You Might Not Know About Vitamins

Back in 1912, a man called Casimir Funk came up with the term that turned out to be a monumental cornerstone of modern medicine...

The Principles of Healthy Eating

Healthy eating is about having more energy, feeling great, avoid certain health problems, improving your health and your mod. A typical diet contains process food,...

Stanozolol: Build your Health and Treat Medical Issues

Nowadays eating habits are drastically changed which leads in health issues in every age group. Changed eating habits also lead in hormonal changes in...


Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Copy link
Powered by Social Snap