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September 2023
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Fruits and Vegetables Help Reduce Ischemic Heart Disease Risk

A new study discovered that regular consumption of fruits and vegetables greatly helps in reducing the risk of Ischemic Heart Disease.

Nowadays, more and more people are suffering from coronary artery diseases, also medically known as Ischemic Heart Disease (IHD). Ischemia happens when blood is restricted from entering a specific area, which causes the structures in that area to necrose, or to die, since blood carries with it life-giving oxygen and other essential nutrients. In the case of ischemic heart disease, blood supply is restricted from entering the heart.  Because of this, problems start to arise.

The development of Ischemic Heart Disease is dependent on the health of the blood vessels.  Arteries, for example, are the main sites for fatty plaque build-up.  When a person’s bad cholesterol level is too high, this would result to the accumulation of fatty deposits in the linings and the walls of the arteries.  Over time, this build-up will impede blood supply which will result to ischemia.  This is the main reason why health professionals have always emphasized the need to consume a healthy diet. Other risk factors for the development of IHD includes a family history of the said disease; when there is too much fat content in your daily diet; smoking; hypertension, and even the occurrence of a previous stroke or heart attack.

In the United States today, heart disease is the primary cause of death amongst the entire population. The primary cause of this ailment remains unknown but the number of risk factors is considerably high. It has been clear lately that the treatment of abnormalities of the body’s lipids can delay the progress of a possible atherosclerosis.

There are particular tests that can be done to know how much your ischemic heart disease has grown. Several diagnostic tests include electrocardiogram, echocardiogram, blood studies, x-rays, coronary angiogram and many more.

Eat More Fruits and Veggies

A recent study done in Europe investigated the relationship between the disease and diet and found out that those who get to eat a larger amount of vegetables and fruits seem to have a lower risk of suffering from ischemic heart disease. The said study was published online last January 19 at the European Heart Journal.

Their data showed that those who take in at least eight servings of vegetables and fruits everyday had about 22% lower risk of dying from Ischemic Heart Disease or IHD compared to those who eat less, or just about three servings a day. The lead author of the study, Dr. Francesca Crowe, stated that their research included more than 300,000 people from 8 different countries all around Europe.

According to Dr. Crowe, the bottom line of their analysis only says that if people would consume greater amounts of vegetables and fruits, then this would lead to a reduction in the number of IHD cases. However, she emphasizes that it is still important for individuals to live a healthy lifestyle by exercising and avoiding unhealthy habits such as smoking, substance abuse and drinking to the point of intoxication.

Natural Ways to Prevent Ischemic Heart Disease

Ischemic heart disease is considered to be a silent killer.  Sometimes, you go through life not knowing anything and when it hits you, it takes you aback. It is important, therefore, that you take note of these general measures that can help you prevent them from happening. The following are some of the most important ways that you can fight IHD, or any form of disease for that matter:

  • Get Some Regular Exercise. Exercise can help a lot in improving your blood flow and even reduce the occurrence of abnormal heart rates. This can include simple changes in your routine like probably taking the stairs instead of getting on the elevator, or walking the four blocks to your favorite library instead of taking the cab. But of course, it is much better if you can commit to doing regular exercise that you would already consider as a habit like probably walking or jogging a few minutes every other day.
  • Maintain A Healthy Diet. It is really very crucial that you watch what you eat when you are trying to monitor your cholesterol levels. You must be able to reduce it to a certain amount that would reach normalcy. Eat foods that are low in cholesterol and fats. It is also very important that you remember staying away from fats that are saturated. Your diet must include a lot of fruits and vegetables so that maintaining your ideal body weight would be less of a hassle.
  • Live a Healthy Lifestyle. As much as possible, try to avoid smoking and avoid, or limit, your alcohol intake. It is very essential for you to always get to monitor your blood pressure and always keep things in control. Try to be happy all the time so that you will not be prone to heart attacks due to too much stress. If you are currently overweight, then it is about time to start thinking about lowering your total weight and bringing it back to normal.
  • Talk to your Doctor. If you are overly worried with your heart‚Äôs condition, especially when you realize that you are not growing any younger, then you must not put off having regular check-ups with your doctor. It would not hurt that much if you would take the time to see him on a regular basis. These visits could include some tests or examinations that would try to figure out any possible threats to your heart and the rest of your body. Early diagnosis and treatment of Ischemic Heart Disease can definitely lead to total recovery. Through the years, lots of research has been done to promote and encourage fast and effective treatments for this ailment. It is very essential that you maintain a healthy lifestyle especially when it comes to making certain important changes in your diet and level of activity.

Remember this: a failure of the heart to function will lead to the loss of function of the other organs as well.¬† A deteriorating heart will cause a cascade of events which can sometimes prove to be fatal.¬† So if you love the people around you, do them a favor by loving your heart first ‚Äď and then all else will follow.


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  3. Job strain linked to Heart disease: Learn Natural Ways to Reduce Stress
  4. Your Cholesterol & Risk of Alzheimer’s Disease
  5. Potassium-Enriched Salt Lowers Cardiovascular Disease Risk, Research Suggests

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