Can Folate Rich Foods Help Improve Cardiac Health?
You do not have to look far to see that cardiac disease is one of the most common causes of death in the world. While that information is chilling, what is even more concerning is the list of diseases that people suffer from before they reach advanced cardiac disease. We are talking about diseases such as diabetes, obesity, CAD, hypertension, high cholesterol, and a host of other ailments that reduce the quality of life. In this "poor diet" blog, we look at how folate helps improve health and stop cardiac issues before they start.
Heart Disease — It Starts in Your 20's
What we eat when we are younger sets the stage for the diet-related disease we face when we are older. There is a long-term price we pay for eating a poor diet. For some of us, it hits soon after with problems like obesity and diabetes. For others, we may experience things like thrombosis, arterial disease, and fibrillation. For a few of we may even suffer from a heart attack that will either kill us or severely damage our cardiac system. These diseases are just a few reasons why eating healthy foods is important. A folate-rich diet has the capacity to reduce heart disease and serious risk of heart attack by upwards of 20 percent. To be clear, just adding folate-rich foods to your diet means that you drop the chance of having a diet-related heart attack by one-fifth. Those are pretty good odds.
Medically, the target is homocysteine — an amino acid that has an association with the development of heart disease when its levels are too high. The conditions that create high levels of homocysteine occur when our body has lower levels certain B vitamins such as B12, B6, and Folate. The crux of the situation is this. High levels of homocysteine might be the results of heart disease or a factor that leads to heart disease. Either way, it is a blood test that can help you and your doctor determine your risk for heart disease.
You Have Free Will to Eat a Better Diet
What is in your power is your diet. You have free will to eat what you will and that means that you can increase folate intake and boost the amounts of food you eat that are rich in vitamin B. So what are we talking about in terms of building a better grocery list? You might be surprised to find that some of these vegetables are actually good for you. Here is a sample:
- Avocado — an easy-to-use ingredient in a salad, guacamole, or just as a snack.
- Legumes such as beans, peas, and lentils - all of which are inexpensive.
- Oranges and other Citrus — We need five servings of fruit and vegetables per day. Stock up on the citrus.
- Brassicas such as broccoli and cabbage. Easy to find, and available on most menus. Choose your sides well when you enjoy meals out.
- Asparagus — Available in your produce section and less expensive when seasonal. Add it to your snack list.
- Green Leafy Greens such as spinach, chard, collard greens, mustards, etc. — Easy to find, easy to cook, good raw or steamed.
It is easy to add folate to your diet. It is easy to find recipes that use all of these vegetables. Just head over to the Metabolic Research Center and explore their menu bank. You will find healthy menus that taste great like this Chili-Rubbed Tilapia and Asparagus entree.
The Metabolic Research Center is a great place to find support on your quest to gain health, lose weight and to stop cardiac disease before it stops you. Stop by today and explore the easy way that they have for weight loss.
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