Eat 18 types of foods for the heart. It has to begin as soon as feasible.
In recent years, the mortality rate from cardiovascular diseases has tended to decrease from before, but it is still a source of concern for many people. Today, we know more about how to prevent cardiovascular diseases, including strokes and heart attacks. Including heart-healthy foods and a healthy lifestyle (such as getting more exercise) can make a big difference.
In addition to avoiding unhealthy foods to reduce the risk of heart disease, it is also important to increase your intake of nutrient-dense. meals high in fiber and healthy fats. Here, nutritionists have come up. with some good foods that are good for your heart:
1. foods for the heart Salmon fish
Salmon, mackerel, and sardines are some of the foods that have been classified as good for the heart according to recent studies. They are rich in omega-3 fatty acids, which is why. which have been shown in studies to reduce the risk of arrhythmias (irregular heartbeat), and atherosclerosis (accumulation of plaque in the arteries) and reduce triglycerides. The American Heart Association recommends eating plenty of fish, especially salmon. at least twice a week to be good for your heart. However. you can also use a dietary supplement using omega-3 fish oils or some other foods that also contain omega-3, although omega-3 DHA and EPA are not specifically found in fatty fish.
2. Oatmeal flour
Oatmeal can lower cholesterol levels. It works like a sponge in the digestive tract and absorbs cholesterol. so it is eliminated from the body and is not absorbed into the bloodstream, says Lauren Graf, registered nutritionist. and co-director of the health and wellness program. Cardiovascular health in Montefiore Medical Center. Graf also recommends avoiding instant oatmeal. as it often has high sugar content.
3. foods for the heart Blueberries
In 2013, a study was published on the effect of blueberries on cardiovascular problems. Accordingly, those who ate more blueberries and strawberries were less likely to have heart attacks. Blueberries contain antioxidants known. lowering blood pressure, such as flavonoids and anthocyanins.
4. Dark chocolate
Research from 2012 has shown that daily chocolate consumption can reduce heart attacks and strokes in people at high risk for these problems. The results apply only to dark chocolate, which means that chocolate consists of at least 60-70% cocoa. Dark chocolate contains flavonoids called polyphenols, which may help treat blood pressure, blood clots, and inflammation. Milk chocolate and most non-food chocolate bars protect your heart.
5. from foods for the heart Citrus fruits
A 2012 study found that women who consumed large amounts of flavonoids found in oranges and grapefruits had a 19% lower risk of stroke (caused by blood clots) compared to women who did not consume too much of this compound. Vitamin C content is also high in citrus fruits. This has been connected to a lower risk of heart disease.
Citrus fruits, or the use of freshly squeezed orange juice, provide the body with fiber that is very beneficial for health. Grapefruit contains a compound called statin that acts. as a cholesterol-lowering drug.
6. Potatoes
There is no reason to stay away from potatoes because they are white and look like "bad" starch. Potatoes can be good for your heart as long as they are not fried too much. Potassium, which is abundant in potatoes, helps reduce blood pressure. moreover, they are rich in fiber., which can reduce the risk of heart disease.
7. Tomatoes
Similar to potatoes, tomatoes are rich in potassium, which is good for the heart. In addition, tomatoes also contain a substance called lycopene. Lycopene is a carotenoid that can help lower LDL or bad cholesterol levels, and keep blood vessels flowing. lessen the chance of having a heart attack and avoid atherosclerosis. And because it is low in calories and low in sugar, it makes it a healthy diet.
8. from foods for the heart Nuts
Nuts include almonds, walnuts, pistachios, peanuts, and macadamia nuts, all of which contain fiber that is good for the heart. Additionally, they have vitamin E, which aids in lowering bad cholesterol. Walnuts, which are high in vegetable omega-3 fatty acids called alpha-linolenic acid, or ALA, are linked to fighting inflammation and improving blood circulation. Some people think that these nuts should be avoided because of their high fat content. but studies and facts show that people who consume these nuts daily are thinner and that they are really good for their health. And then people have a lower risk of heart disease.
9. Legumes
In the twentieth century, scientists organized a conference entitled .peas - the golden seed of the twentieth century. The Incredible Benefits of Legumes Can Be Found Here. Studies have concluded that eating lots of beans can help control blood sugar and reduce the risk of cardiovascular disease. Some types of beans are easy to see when you go to the supermarket such as peas and lentils ...
10. Olive oil
Olive oil is a good source of monounsaturated fats, which can help lower cholesterol and blood sugar.
11. Broccoli, spinach, and kale
Green vegetables can add strength to your heart. These vegetables contain more than just carotenoids, which act as antioxidants and fight harmful compounds in your body. They are also high in fiber and contain tons of vitamins and minerals that give you a healthier body.
12. from foods for the heart Avocado
Avocado has long been known that this fruit is very healthy. supplying the body and heart with healthy fats. In addition, avocados are also high in antioxidants and potassium. which are both beneficial to your heart.
13. Pomegranate
Pomegranate is full of antioxidants, including polyphenols and anthocyanins that may help prevent atherosclerosis. One study of heart patients found that drinking pomegranate juice daily for three months showed an improvement in blood flow to the heart.
14. from foods for the heart Apple
In addition to their proven ability to lower total cholesterol, apples help protect your heart thanks to their prebiotic content, a food for beneficial bacteria in the intestine. which is associated with heart protection.
In addition, a 2012 study of healthy middle-aged people for 4 Weeks found that the habit of eating an apple a day reduces blood levels of a substance associated with atherosclerosis by 40%.
15. Garlic and onions
It is proven those allium vegetables, including garlic and onions, reduce inflammation in the body. This lowers the chance of atherosclerosis. It has also been proven that sulfur compounds in this vegetable improve blood circulation and blood flow.
A 2017 study published in the journal Hypertension found that adults who ate larger amounts of allium vegetables had a 64% lower risk of cardiovascular disease over six years.
16. from foods for the heart Beets
Beets are one of the few vegetables that contain bioactive pigments called betalains, which give them their reddish-purple color. Betalains provide high antioxidant and anti-inflammatory capabilities that are known to protect a wide range of systems in the body, including cardiovascular health. The natural nitrates found in beets help dilate blood vessels to lower blood pressure. This might lessen the excessive nervous system stimulation brought on by heart disease.
17. Green tea
Green tea can offer significant health benefits. A 2013 study found that people who drink four or more cups of green tea a day have a 20% lower risk of cardiovascular disease. and stroke than those who "rarely" drink. These results mirror a previous study that found a lower mortality rate. including death from heart disease, among people who regularly consume green tea. The antioxidants in green tea called catechins may explain this effect.
18. Chili Peppers
Chili peppers have been shown to help reduce the risk of heart disease by lowering cholesterol. lowering blood pressure, and promoting blood circulation. and fighting obesity. This chili pepper also contains powerful anti-inflammatory compounds and has been linked to longevity.
Which drink is better for the heart
In most cases, plain water is better to drink. Plain water is pleasant to drink because it is not acidic or alcoholic. The food contains no sugar and few calories. It's good for the heart.
What are the signs of a weak heart?
Signs of a weak heart include palpitations, irregular pulse, feeling faint, dizziness, shortness of breath, and chest pain. These symptoms can be the result of a heart problem or something caused by heart disease. They can also be seen in people with heart problems.