Eat these foods to prevent heart diseases and type 2 diabetes

Dubai:  Amidst the joys of basking in the warm glow of summer, it's essential to be mindful of the impact of heatstroke and the wrong food on our health and well-being. 

A study published in JAMA provides some insight into the degree to which some specific foods and nutrients affect the risk of dying from cardiometabolic disease. The study found that in 2012, eating suboptimal levels of foods or nutrients — too much of some and not enough of others — was associated with more than 45% of deaths due to type 2 diabetes, heart disease, and stroke.

Understand your heart and heatstroke

Before we discuss preventive nutrition, let's understand arterial blockages and summer heat-related illnesses.

The arterial blockage is a consequence of a condition called Peripheral Vascular Disease (PVD), which can hinder the flow of blood, leading to dire consequences, such as heart attack and even sudden death.

Likewise, heatstroke, a serious condition triggered by overheating, demands swift attention to prevent it from getting worse and mitigate its harmful effects.

The power of preventive nutrition

To battle out arterial blockages and summer heatstroke, we can rely on our diet as a reliable ally. By incorporating nutrient-rich foods into our daily meals, we can fortify our bodies against cardiovascular diseases, and enhance the body's resilience against the sweltering heat.

Let's explore a selection of summer-friendly foods that not only tantalize the taste buds but also nourish the body and protect the heart. 

Foods to manage the heart 

• Berries

Berries are renowned for their anti-inflammatory properties and ability to enhance cardiovascular well-being. They are an abundant source of fiber, vitamins, minerals, and phytochemicals, all of which contribute to the improvement of artery function and reduce stress.

• Beans

Beans are rich in dietary fiber, making them an excellent choice to reduce high cholesterol levels. Individuals with cardiovascular disease can gain significant benefits from including at least one serving of beans in their daily diet.

Moreover, beans possess properties that aid in lowering blood pressure and reducing the likelihood of developing Type 2 diabetes.

• Tomatoes

Tomatoes contain a special plant stuff called lycopene, which is good for your heart. Eating foods with lycopene, like tomatoes, can help make your blood vessels less inflamed and boost the good cholesterol in your body. It's like giving your heart a little extra love by enjoying some tomato goodness!

• Citrus fruits

Clementines, oranges, and limes not only offer a delightful burst of flavor but also harbor flavonoids that play a pivotal role in neutralizing free radicals, thereby preventing the oxidation of harmful cholesterol in the body. This not only enhances cardiovascular health but also reduces the risk of stroke.

• Flax seeds

Flax seeds stand as a nutritional powerhouse, full of essential nutrients. Laden with fiber, healthy fats, vitamins, and minerals, these seeds play a pivotal role in reducing cholesterol levels and combating arterial blockages.

Foods and fruits to defeat summer stroke

• Watermelon

Watermelon provides not only hydration but also a plethora of nutrients beneficial for skin health, digestion, weight management, and cardiovascular well-being. Abundant in antioxidants, it facilitates muscle recovery and supports optimal eye health, rendering it an indispensable addition to one's diet during warmer temperatures.

• Cucumbers

Cucumbers boast an impressive water content of approximately 95%, rendering them a superb choice for hydration during sweltering summer days. Adequate hydration plays a pivotal role in regulating body temperature, bolstering metabolism, and preserving holistic well-being.

• Cantaloupe

Brimming with high levels of water and electrolytes, cantaloupe emerges as a prime option for replenishing hydration levels, particularly during scorching summer days or post-exercise sessions. A mere 177-gram cup of cantaloupe balls holds a remarkable 160 grams of water. Notably, cantaloupe also serves as a natural source of essential electrolytes such as sodium, potassium, calcium, and magnesium.

• Seafood

Incorporating fish into one's diet is a wise choice owing to its rich reservoir of protein and omega-3 fatty acids, renowned for their potential benefits in bolstering cardiovascular health and cognitive function. Embracing fish as a dietary staple ensures the intake of crucial nutrients and stands as a commendable selection for fostering holistic well-being.

• Figs

Figs are imbued with essential minerals such as potassium and magnesium, contributing to the preservation of skin moisture levels. Additionally, figs possess inherent cooling properties, facilitating resilience against heat and promoting bodily rejuvenation.

This summer make sure to get your fruits right and save yourself a visit to the hospital, with fruits and foods that will help you unclog arteries.