Leafy greens Cold water fish Nuts Olive oil 4 heart healthy food reduced cholesterol and blood sugar control diabetes lower heart attack risk

Food for Lower Cholesterol and Blood Sugar: According to the World Health Organization, around 1.28 billion people worldwide have elevated BP. Of these, 75 lakh people die due to high blood pressure. Due to high BP, the risk of heart attack or heart related diseases increases manifold. At the same time, according to statistics, more than 422 million people in the world are suffering from diabetes. Along with this, about 15 lakh people die every year directly or indirectly due to diabetes. There are 8 crore patients of diabetes in India. Interestingly, lifestyle is mainly responsible for both these diseases. If we include some food in our diet daily by improving the lifestyle, then both these diseases can be avoided.

There are so many types of food around us, if we use them properly and eat them naturally, then we can be protected from many diseases. According to experts, many diseases can be avoided by regular consumption of the same vegetables in the season in which they are available.

These foods will protect you from heart disease and diabetes

1. Green Leafy VegetablesUsually we rarely include green leafy vegetables in our food but never forget to take it for granted. These leafy vegetables protect us from many diseases. According to the report, the more green leafy vegetables are there, they will be full of vitamins A, C, E, K and magnesium. Many types of antioxidants will protect against free radicals, due to which there will be no oxidative stress in the cells. This will avert the risk of developing any external diseases. You can also take it in salad everyday. These things will reduce cholesterol and also bring down blood sugar. If it is eaten from youth, then the risk of both diseases will be greatly reduced.

2. Cold Water FishSalmon, tuna, sardines are cold water fish. There is no shortage of omega 3 fatty acids in it. Omega 3 fatty acid does not allow triglycerides to grow, which also reduces cholesterol and helps in making the heart healthy. These fishes also help a lot in controlling diabetes.

3. AlmondsAlmonds are considered a superfood for heart health. Many types of vitamins, minerals, omega 3 fatty acids and many types of antioxidants are found in it. You can eat soaked almond kernels, walnuts, peanuts, almonds, etc. on an empty stomach every morning. According to the research of Pub Med Central, 5 almonds in a week is enough to make the heart strong. There is a lot of energy in almonds. It also controls blood sugar.

4. Olive oilYou can replace oil with trans fat and unsaturated fat with olive oil. Olive oil has high antioxidants and is anti-inflammatory. That is, it does not allow any kind of swelling in the muscles of the heart. Along with this, it also controls diabetes. Olive oil is also beneficial because it does not lose its properties even at high temperatures.

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Tags: Diabetes, Health, Health tips, Heart attack, Lifestyle