HealthcareLooking For Foods to Keep the Heart and Mind healthy? Here Is The Key

The heart and mind are the two intrinsically connected components of the body that significantly influence how each other functions. Hence, it is vital to keep both of them healthy. Do you know that nearly 17.9 million people worldwide die of cardiovascular diseases every year? You don’t want yourself and your near and dear ones to contribute to this number, right?

Additionally, your brain is the control center of the body. It controls the breathing of the heart and lungs. Thus, it is important to keep it healthy.

Diet plays a crucial role in maintaining the health of the brain and the heart. So, why not add some food items to your diet to boost brainpower and heart health? Without further ado, scroll down a little to know these food items.

First things first, let us talk about the food items that are excellent in enhancing brain health.

Oily fish: Let us tell you that your bodies don’t make essential fatty acids. So, you must obtain it through vital food items. The most effective source of fatty acid (omega-3 fat) is oily fish. It contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are good for the functioning of the brain. Most parts of the fish are rich in omega-3 even the eggs, however, even if you can’t afford the likes of osetra caviar the standard fish will do. Other significant sources include walnuts, pumpkin seeds, and their oils.

Why is oily fish the best source of fatty acid? Because it contains the active fats in the ready-made form; hence your body can use it easily. And if your body doesn’t have enough DHA levels, you may be having an increased risk of dementia and memory loss. On the other hand, if your body produces sufficient EPA and DHA, it can manage stress well. Moreover, it can boost the level of serotonin (a good mood brain chemical).

Whole grains – Can your brain function without energy? Not! From where does this ability of concentration comes? When your body gets an adequate and steady supply of energy in the form of glucose to the brain, the concentration power increases. You can achieve this adequate supply with the help of whole grains. Whole grains have a low glycemic index. What is a glycemic index (GI)? It is the scale having the value of 0-100 that measures how much a particular food can increase your blood sugar level. Lower the GI, less it will affect your blood sugar level.

Whole grains have less GI, so they slowly release the energy into the bloodstream, keeping you mentally alert. Therefore go for whole grains like oatmeal, rice, and granary bread.

 Tomatoes: Experts say that tomatoes are a good source of lycopene and beta carotene that are powerful antioxidants. They are one of the best sources of protecting brain cells. How can you enjoy this in your food? You can cook it with a combination of olive oil. This is one of the methods to optimize the absorption of the body. Examples of other food items that provide similar phytonutrients are papaya, watermelon, etc.

Brain Power Supplements: Having a nourishing and balanced diet is the key to avoid any kind of disease. If your diet is still unbalanced, whatever the reason may be, you can consider taking organic supplements rich in omega-3 fatty acids and other nutrients. These supplements will help in making up the nutrients that your body is lacking.

These were some of the examples of mind-boosting foods. Now, let us move to the foods that help boost heart health.

Dark chocolate: Are you the one having a sweet tooth and is in love with the taste of chocolates? We have got some good news for all the chocolate lovers out there. Dark chocolate has resveratrol and cocoa phenols that lower BP and are heart-healthy. Remember to opt for dark chocolate that has 70% or more cocoa content to get the best out of it. Do not forget to consume it in moderate quantities as it has high levels of calories and sugar.

One serving will be enough for you. Additionally, dark chocolate provides a shield against atherosclerosis. It is a disease in which the formation of plaque occurs inside the arteries. Over time, the layer of the plaque hardens, consequently narrowing the arteries. As a result, the oxygen-rich blood finds it difficult to reach the other parts of the body. Thus, eating dark chocolate prevents the stiffness of the arteries.

Green tea – As per the researchers, stroke and heart disease are among the principal causes of death across the globe. And green tea is the thing that can reduce this risk. It lowers down the level of low-density lipoprotein. Let us unravel an interesting fact here! As per the studies, people who consume green tea regularly have a nearly 31% lower risk of death due to cardiovascular disease.

Almonds – Nuts have the great capability to lower down the blood cholesterol level. And talking about the healthy heart, there is nothing more prominent than almonds. They are rich in omega-3 fatty acids, magnesium, fiber, Vitamin-E, and heart-healthy poly and monounsaturated fats. How can you add it to your diet? Make them the topping of the yogurt or eat them in the form of snacks. Besides, always go for unsalted almonds. This will give you more cardiac protection.

Some almonds are high in levels of saturated fats and calories. Thus, keep in mind to eat them in moderation.

Kidney beans: Including kidney beans in the daily diet can let you have a high nutritional value. It also has a major role to play in improving overall well-being. Kidney beans come with a great level of protein and fiber. As you age, your blood sugar level rises. This increases the risk of many chronic diseases like heart disease. Hence, eating kidney beans effectively helps in maintaining a healthy blood sugar level.

To sum it all up

We can say that there is a strong correlation between diet, mind, and heart. What you serve to your stomach has an impact on your overall health. Hence, include the brain and heart-healthy foods in your well-balanced diet and keep all the diseases at bay. At last, Jim Rohn can’t be more right when he said:-

 “Take care of your body. It’s the only place you have to live.”

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