Peas for Heart Health: Are They Good for Your Health?

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Written By Margonoe Tumindax

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Eating healthy is good for your heart, and including peas in a heart-healthy diet can do wonders! Learn about the heart-healthy benefits of peas.

When it comes to taking care of your overall health, taking care of your heart becomes important. This is crucial at a time when heart disease has become the leading cause of death among people. According to the World Health Organization (WHO), cardiovascular disease (CVD) is the leading cause of death and disability among people. According to the Centers for Disease Control and Prevention (CDC), about 7,02,880 people in the United States have died from heart disease, which is about 1 in 5 deaths. So, it is clear that you need to take care of your heart to keep these diseases at bay. One way to do this is to eat healthy and you can try peas for heart. Of course, they will not magically keep heart disease at bay, but they can help and here is how!

Peas for the heart: do they help?

Not just one, but peas contain several nutrients that can be beneficial for your heart. Peas are known to contain fiber that can help lower LDL cholesterolblood pressure and inflammation. It is also rich in several nutrients such as magnesium, potassium and more, which can help manage blood pressure, adds the interventional cardiologist Dr. Anand Ram.

Peas are healthy for your heart! Image courtesy: Freepik

1. Contains fiber

It will give you a boost of fiber, which is helpful in taking care of your cholesterol levels and blood pressure, two of the most important causes of heart disease. A study published in Journal of the Canadian Medical Association They found that including legumes such as peas in your diet can help keep LDL cholesterol levels, the so-called “bad cholesterol”, under control.

2. Increase your potassium intake

Eating peas will provide your body with enough potassium to keep your blood pressure levels in check. As for Harvard Medical SchoolIncreasing your potassium intake can help you keep your blood pressure in check.

3. Rich in magnesium

Peas also contain magnesium, an important nutrient for regulating heart rhythm, preventing arrhythmias, lowering heart rate and protecting the heart in general. As for Journal of the American Heart AssociationMagnesium helps regulate blood pressure and improve overall heart health.

4. It has antioxidant and anti-inflammatory properties

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

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

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

  • Eating too many peas can cause bloating and gas, which can lead to stomach problems.
    It can lead to excessive production of uric acid, which can aggravate gout.
  • Too many peas can cause diarrhea and irritable bowel syndrome if not consumed in moderation.

How Many Peas Should You Eat to Keep Your Heart Healthy?

If you like adding peas to your food and you enjoy it, Dr. Ram recommends eating half a cup of peas twice a week, which is usually recommended for everyone. Make sure you eat peas fully cooked rather than raw, he adds.

Other measures to maintain heart health

Green peas are nutritious and protect you from chronic diseases like heart disease, but they can’t help you do that alone! You need to maintain it by incorporating other things into your daily routine:

1. Eat healthy

Eat a well-balanced diet consisting of fresh fruits and vegetables. You should also include nuts, seeds, legumes, lentils, and whole grains. According to a study published in Vascular Health and Risk ManagementThe best diets for managing heart health include MediterraneanDASH and plant-based diets.

2. Limit sugary and processed foods

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

3. Avoid smoking and drinking alcohol

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

4. Sleep more

While it may be impossible to resist the temptation to watch another episode of your favorite 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. Get at least 6-8 hours of sleep a day at the same time to keep your heart health in check.

5. Exercise

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

6. Stay stress free

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

stressed woman
Keep stress at bay to keep your heart health in check. Image courtesy: Adobe Stock

7. Keep risk factors under control

Several factors play a major role when it comes to heart disease, including blood pressure, cholesterol, and blood sugar levels. You need to keep these numbers in check if you want to keep heart disease at bay. Opting for healthy lifestyle habits like eating healthily, limiting alcohol consumption, and exercising regularly can help you avoid these risk factors.

8. Get regular screenings

Screening tests can help detect heart disease at its earliest, most treatable stage. Regular cardiac screenings are essential to know the health of your heart, the expert says.

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