Aging is inevitable, but keeping your heart young is the key to living a longer life. And the wealthiest person is the one who has a healthy life. These days, everybody is cautious about health. Apart from mental health, physical health is also important. Exercise and taking proper diet is the only way to stay far away from heart disease or arthritis or sciatica pain etc. If you are looking for some foods that can balance your mental and physical health, then this is for you.
According to the latest study published in the Journal of Physiology, exercising four to five days a week could help benefit your heart health and also slow down aging. Regular exercise could prevent arteries from stiffening, thereby aid smooth flow of blood and reduce the risk of many heart diseases. The findings revealed that exercising for four to five days a week may help keep larger central arteries youthful.
The study was conducted on 102 people over 60 years old, with a consistent, lifelong exercise history. It was found that casual exercise (two-three times a week) resulted in more youthful middle-sized arteries. Doing exercise regularly supply oxygenated blood to the head and neck. However, those who exercised regularly for four to five times a week were found to exhibit more youthful large central arteries.
“If we can reverse the aging of a heart and blood vessels by using the right amount of exercise at the right time”
said Benjamin Levine, one of the study authors from the University of Texas.
What food you take daily plays an important role in maintaining your physical health in addition to exercise. Here are five foods you must include in your daily diet for mental and physical health.
1. Oats Reduce Your Cholesterol Levels
The antioxidants present in oats are beneficial for heart disease and the dietary fibers. It helps in lowering the bad cholesterol (LDL) without affecting the good cholesterol (HDL). Oats also help reduce your cholesterol levels and keep your heart healthy. Oats help stabilizes blood sugar and reduces the risk of type-2 diabetes. If you suffer from high blood pressure, a daily dose of oats will help combat this problem. Oats is a low-calorie food which slows digestion and makes you feel full longer. Thus, help you to shed a few pounds. It works great if you want to reduce your weight.
2. Nuts Are Very Good For Your Heart
Nuts are considered to be good sources of fibers and nutrients, vitamins B, vitamin E, minerals such as iron, zinc, potassium, magnesium, anti-oxidant minerals, and anti-oxidant compounds. Nuts like walnuts and almonds have high amounts of unsaturated fats that help in reducing the inflammation of the arteries. They help in preventing coronary artery diseases, and strokes.
3. Legumes Are A Great Source Of Folate
Legumes are a great source of folate which helps in increasing the platelet activity. Legumes are rich in antioxidants, proteins, and fiber that are excellent for the heart. Vitamin B components found in legumes include vitamin B1 that ensures the health of the nerve system and vitamin B6 that helps in the production of red blood cells. Legumes are very low in fat content. It contains a good type of fat called linoleic acid which helps the heart to function accordingly.
4. Berries, Nature’s Best Sources Of Antioxidants
Berries make for an excellent heart-healthy food. It has heart-healthy phytonutrients, lots of soluble fiber, guards against heart disease, cancer, and age-related blindness. Berries contain fiber, which may help decrease appetite, increase feelings of fullness and reduce the number of calories your body absorbs from mixed meals.
5. Flaxseeds Improves Digestive Health
Flaxseeds are good sources of many nutrients. Flaxseeds are great for women’s health; regular consumption helps in tackling irregular periods and menstruation-linked discomfort. Eating flaxseeds daily can reduce the cholesterol level significantly. Flaxseeds control the production of sebum, an oily substance produced by the skin glands, preventing the onset of acne. Eat 1 to 2 tablespoons of milled flaxseed daily to achieve healthy and younger-looking skin. Flaxseeds are rich in omega-3 fatty acids, fiber, and phytoestrogens which help in boosting heart health.
Do you suggest any other food that is good for health to stay young? Share us in the comments. If you are looking for high protein vegetarian foods to build muscle and stay fit, then read about it here.
