Khaberni - The heart maintains its health with age by following a healthy lifestyle, including proper nutrition and physical activity, as scientific research confirms that aging itself is a major risk factor for heart diseases.
Studies clarify that blood cholesterol levels play a pivotal role in heart health, as high levels of harmful cholesterol (LDL) and low levels of good cholesterol (HDL) can increase the chances of heart disease. Cholesterol is a fatty substance needed by the body to build cells and produce hormones but becomes harmful when it accumulates in the arteries.
Over time, these fats may accumulate in the form of plaques inside the blood vessels, causing them to narrow and increasing the risk of heart attacks or strokes, a condition known as atherosclerosis and cardiovascular disease (ASCVD).
Experts affirm that diet is one of the most crucial factors influencing cholesterol levels, particularly carbohydrates. Not all carbohydrates are equal; simple and refined carbohydrates like white sugar, white bread, and sweetened drinks may raise harmful cholesterol and negatively affect heart health, while complex carbohydrates help improve it.
Beneficial carbohydrates include whole grains and legumes such as lentils, chickpeas, and beans, as well as sweet potatoes and berries. These foods are characterized by being digested slowly, which helps regulate blood sugar and reduce negative impacts on body fats.
Oats are among the most beneficial foods for heart health, containing soluble fibers, especially beta-glucan. These fibers bind with harmful cholesterol and bile acids in the digestive system, helping to eliminate them through the body, ultimately leading to a reduction in LDL levels in the blood.
Oats also help reduce the oxidation of harmful cholesterol due to their content of natural antioxidants known as polyphenols, which contribute to reducing plaque buildup inside the arteries and protecting the heart over the long term.
With continued consumption of oats without added sugars, harmful cholesterol levels can gradually decrease, improving the elasticity of the arteries and reducing the risk of blockages. However, adding sugar or saturated fats like butter or coconut oil may reduce these benefits.
Doctors affirm that the way oats are prepared is as important as their benefits, with a preference for eating them with healthy additions like berries and nuts and avoiding unhealthy sweeteners and fats, to achieve the best effect in lowering cholesterol.
Statistics indicate that the elderly are most prone to heart diseases and strokes, with incidence rates significantly increasing after the age of 65, while gradually increasing with age.
Experts conclude that simple changes in the diet, such as regularly eating oats as part of a balanced diet, can contribute to enhancing heart health and preventing its diseases in the long term, without needing drastic changes in lifestyle.
