STRENGTHEN YOUR HEART

Heart Disease:

Heart disease is the leading cause of death for both men and women in the India. Take steps today to lower your risk of heart disease.
To help prevent heart disease, you can:

• Eat healthy.
• Get active.
• Stay at a healthy weight.
• Quit smoking and stay away from secondhand smoke.
• Control your cholesterol and blood pressure.
• Drink alcohol only in moderation.
• Manage stress

When you'r at risk with Heart Disease

Everyone is at risk for heart disease. But you are at higher risk for heart disease if you:
Have high cholesterol or high blood pressure

• Smoke
• Are overweight or obese
• Don't get enough physical activity
• Don't eat a healthy diet

Your age and family history also affect your risk for heart disease. Your risk is higher if:

• You are a woman over age 55
• You are a man over age 45
• Your father or brother had heart disease before age 55
• Your mother or sister had heart disease before age 65

But the good news is there's a lot you can do to prevent heart disease with health food.

Good Food For Heart Strength

1. Leafy Green Vegetables: Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants.
2. Whole Grains: Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran. Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.
3. Berries: Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health.
4. Avocados: Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease
5. Fatty Fish and Fish Oil: Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits. 
6. Walnuts: Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese
7. Beans: Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut
8. Dark Chocolate: Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health.
9. Tomatoes: Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties
10. Almonds: Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health.
11. Seeds: Chia seeds, flaxseeds and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.
12. Garlic: For centuries, garlic has been used as a natural remedy to treat a variety of ailments.
13. Olive Oil: A staple in the Mediterranean diet, the heart-healthy benefits of olive oil are well documented.
14. Green Tea: Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity
15. Pomegranate: Having pomegranate’s juice daily is good for the heart and useful for people suffering from low blood pressure.