When it comes to taking care of your overall health, taking care of your heart becomes important. This is paramount at a time when heart disease has become the top reason for death among people. According to the World Health Organization (WHO), cardiovascular diseases (CVDs) are the leading cause of death and disability among people. As per the Centers for Disease Control and Prevention (CDC), approximately 7,02,880 people in the United States died from heart disease, about 1 in every 5 deaths. So clearly, you need to take care of your heart to keep these diseases at bay. One way to do that is by eating healthy and you can try peas for heart. Of course, it will not magically ward off heart disease but it can help and here's how!

Peas for heart: Do these help?

Not one but peas contain several nutrients that can be beneficial for your heart. Peas are known to contain fibre which can help lower LDL cholesterol, blood pressure, and inflammation. It is also loaded with several nutrients such as magnesium, potassium, and more, which can help manage blood pressure, adds Interventional Cardiologist Dr Anand Ram.

Peas are healthy for your heart! Image courtesy: Freepik

1. Contains fibre

It will give you a boost of fibre, which is good for taking care of your cholesterol and blood pressure levels, two of the most prominent causes of heart disease. A study published in the Canadian Medical Association Journal found that including dietary pulses such as peas in your diet can help you keep your LDL 'bad' cholesterol levels in check.

2. Increases potassium intake

Eating peas will provide your body with enough potassium to keep your blood pressure levels in check. As per Harvard Medical School, increasing your potassium intake can help you manage your blood pressure numbers.

3. Rich in magnesium

Peas also contain magnesium, an important nutrient to regularize your heart rhythm, prevent arrhythmias, lower heart rate and protect your heart in general. As per the American Heart Association Journal, magnesium helps regulate blood pressure and improve overall heart health.

4. Has antioxidants and anti-inflammatory properties

A Pharmacognosy Review found that peas are also rich in antioxidants and anti-inflammatory properties, which lower the risk of inflammatory condition such as diabetes, heart disease and arthritis.

Are there any side effects of eating peas for heart health?

While peas can be a healthy addition to any diet, eating too many of these vegetables can have negative side effects on your health.

• Eating too many peas can lead to bloating and gas, leading to gastric problems.

  It may lead to excessive production of uric acid, which can lead to aggravate gout.

• Too many peas can lead to diarrhoea and irritable bowel syndrome if not eaten in moderation.

How many peas should you eat to maintain heart health?

If you like adding peas to your food and enjoy it, Dr Ram recommends eating half a cup of peas twice a week is normally advised for everyone. One must ensure to eat fully cooked peas instead of raw, adds the expert.

Other measures to maintain heart health

Green peas are nutritious and protect you against chronic illnesses such as heart disease but they cannot help you do that alone! You need to maintain it by incorporating other things in your daily routine:

1. Eat a healthy diet

Eat a well-balanced diet consisting of fresh fruits and vegetables. You should also include nuts, seeds, pulses, lentils and whole grains. According to a study published in the Vascular Health and Risk Management, the best diets to manage heart health includes the Mediterranean, DASH and plant-based diets.

2. Limit sugary and processed foods

If you want to protect your heart, you should avoid eating processed and sugary food as these foods can increase your risk of developing heart disease. A study published in the Diabetes and Metabolic Syndrome found that eating ultra-processed foods increases the risk of developing cardiovascular diseases and should be avoided.

3. Avoid smoking and alcohol

Smoking and alcohol are two other habits that are believed to be harmful to your health. These unhealthy habits not only damage the blood vessels of your heart but can also lead to other problems. It is best to avoid them to avoid the risk.

4. Sleep more

While it can be quite impossible to resist watching another episode of your show at night, you can try for the sake of your heart. Choose sleep over entertainment if you want to keep heart disease at bay. Sleep at least 6-8 hours every day at the same time to keep your heart health in check.

5. Exercise

Exercise regularly to avoid developing heart disease, as per a study published in the Johns Hopkins Medicine. If you are wondering how exercise helps, its benefits are multifold. It strengthens the heart which helps pump blood throughout the body. Exercising regularly also increases blood flow and oxygen levels in your body, reduces cholesterol and blood pressure levels, helps to lose weight, avoid stress and strengthen your bones and muscles. The American Heart Association recommends doing at least 150 minutes of moderate exercise every week or 75 minutes of vigorous aerobic exercise every week. Yoga can also help!

6. Stay stress-free

Believe it or not, stress contributes to several health problems including heart disease. As per the University of Rochester Medical Center, stress can lead to common risk factors for heart disease including blood cholesterol, blood sugar, triglycerides and blood pressure levels. Managing stress is good for your health and well-being, which can help reduce the risk of developing heart disease and stroke, states the American Heart Association.

Keep stress away to keep your heart health in check. Image courtesy: Adobe Stock

7. Keep risk factors in check

Several factors play a pivotal role when it comes to heart disease, including your blood pressure, cholesterol and blood sugar levels. You have to keep these numbers in check if you want to keep heart diseases at bay. Opting for healthy lifestyle habits such as eating healthy, limiting alcohol consumption, and regular physical activity can help you avoid these risk factors.

8. Get regular screening done

Screening exams can help detect heart disease at its earliest and most treatable stage. It is imperative to do regular cardiac screenings to know the status of your heart health, says the expert.

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