The Journal of Archives of Internal Medicine (Apr 2008) suggests that people who eat a diet which include fruits, vegetables, whole grains, low-fat milk and plant-based protein had 24% less chances of suffering a heart attack and 18% less likely to have a stroke than those who eat meat.
The Journal of the American Heart Association : Stroke reports (Apr 2010) that foods containing the B vitamins folate and B-6 can cut the risk of death from stroke and heart disease for women and may reduce the risk of heart failure in men. Sources of folate include vegetables and fruits, whole or enriched grains, fortified cereals, beans and legumes. Sources of vitamin B-6 include vegetables, fish, liver, meats, whole grains and fortified cereals.
Tea & Heart Protection
A study in 2009 by Dr. Nikolaos Alexopoulos and Dr. Charalambos Vlachopoulos of Athens Medical School in Greece reports the following:
Drinking green tea (only 6 g or 3 to 4 cups) daily can protect heart arteries by keeping them flexible and relaxed; and provide greater dilation of heart arteries. It can thus prevent heart attacks and formation of blood clots. It's the flavonoids in the green tea, which work as antioxidants and help prevent inflammation in body tissue, that keep the vessels pliable.
Tea, Raspberry, Strawberry and Bilberry Juices: A cup of tea- black or green, everyday can cut down the risk of heart disease by preventing fatty deposits from building up in arteries, according to a study in Glasgow and France published in the journal Food Chemistry (September 2009). The juice of strawberry, raspberry or bilberry has the same protecvtive effect.
Healthy Heart Foods given here will protect your heart and will prevent heart disease, stroke and hypertension. The American Heart Association released in Oct 2000 the following dietary recommendations on fruits, vegetables, legumes and whole grains that will prevent heart disease, stroke and hypertension.
Eat
- Healthy Heart Foods : Fruits and Vegetables
At least 5 (FIVE) servings a day.
Eat apples, oranges, pears, sprouts, squash, broccoli, peas, etc. - Healthy Heart Foods : Grains
Six servings a day.
Eat brown rice, cereals, rolled oats, barley, whole-wheat bread, roti, pasta, etc. - Healthy Heart Foods : Dairy Products (Milk, yogurt, cottage cheese)
The amount depends on the age. Use low fat or skim products. - Healthy Heart Foods : Protein
170 g a day for most people. Eat Legumes, lentils, beans, etc. - Healthy Heart Foods : Nuts
Eating a handful of nuts a day for a year, along with a diet rich in vegetables, fruit and fish may help remove a collection of risk factors for heart disease.
Note that adding nuts to a diet packed with too many calories and junk food could lead to weight gain and more health risks, says JoAnn Manson of Harvard's Brigham and Women's Hospital.
Eat Less
- Fast Foods. fast foods contain little nutrients. These are packed with calories, fats, cholesterol, salt, etc. Look at the calories in junk food and calories in fast food
- Sodas (Coca Cola, Pepsi, Thumps up, and similar) and Candies
- Crackers and Cookies (Avoid products made from hydrogenated oils such as Dalda Vanaspati, etc, which contain trans-fatty acids).
According to a study reported in Chest (2005), taking 2 g fish or soy oil capsule daily for 3 weeks may boost heart function in the elderly people.
You may like to know the ultimate super foods: Superfoods for heart protection
The information given on this page is a general guidance only. It is in no way a medical advise. Please consult your doctor.