These products will bring many benefits to heart health. You can maintain heart health with certain foods.
The lifestyle of modern man is far from ideal – polluted environment, fast food, bad habits and sedentary lifestyle lead to the development of many diseases, including heart disease. To support the work of one of the main organs of the body , you must, first of all, review your eating habits and pay attention to a number of products .
Ukraine , Ukraingate , 12 , January , 2022 | Health
Fatty fish
Fish such as salmon, trout, salmon, mackerel, and herring are rich in omega-3 acids, which can reduce the risk of heart rhythm, triglyceride levels, slow the growth of plaque in the arteries and lower blood pressure. To maintain heart function, it is recommended to eat fish twice a week (it is better to cook it on steam or in the oven, and avoid fatty sauces and heavy side dishes).
Flax seeds
Ground flaxseed contains omega-3, soluble and insoluble fiber, and in addition, it is one of the most available sources of lignans, which have phytoestrogens and antioxidant properties. Flaxseeds can be eaten with almost all the usual foods: yogurts, cereals, soups, etc.
Nuts
Scientists have proven that nuts lower blood cholesterol levels – they contain omega-3 fatty acids, vitamin E, magnesium, calcium, fiber, as well as heart-healthy mono- and polyunsaturated fats. The record holders in terms of usefulness are almonds, walnuts, hazelnuts, cashews.
Oatmeal
Oatmeal is not only a delicious and hearty breakfast, but also a source of omega-3 fatty acids, fiber, magnesium, potassium and iron.
Black beans
Beans contain a lot of soluble fiber, B vitamins, niacin, folic acid, magnesium, calcium and omega-3 fatty acids (as well as previous participants in the ranking of useful products for the heart). In this case, beans are a very versatile product that can be added to soups, salads, main dishes and even used for morning recipes.
Red wine
Red wine contains flavonoids, which are also called catechins, and in addition, the antioxidant resveratrol. Flavonoids help maintain healthy blood vessels and prevent blood clots, and resveratrol protects the heart. It is important to remember that the use of red wine should be dosed, otherwise its useful properties will recede into the background.
Tofu
Tofu is an excellent source of protein that is suitable for vegetarians. The product is rich in heart-healthy nutrients, including niacin, folic acid, calcium, magnesium and potassium.
Brown rice
Brown rice not only has a pleasant taste, it is also good for the heart because it contains B vitamins, magnesium and fiber.
Bilberry
Blueberries are rich in nutrients, including beta-carotene and lutein (carotenoids), anthocyanins (flavonoids), ellagic acid (polyphenols), vitamin C, folic acid, calcium, magnesium, potassium and fiber.
Carrots
Carrots are one of the best sources of carotene (they contain beta-carotene). At the same time, vegetables are also a good source of alpha- and gamma-carotene (carotenoids). Studies show that high levels of beta-carotene in the human body reduce the risk of heart disease and stroke.
Spinach
Spinach contains beta-carotene, vitamins C and E, potassium, folic acid, calcium and fiber, which are good for the heart. This product can be used for salads and smoothies, as well as main dishes and soups – scientists say that the useful properties of the product are preserved even during cooking.
Broccoli
Broccoli is a healthy and nutritious vegetable that contains vitamins C and E, beta-carotene, potassium, folic acid, calcium and fiber. However, the product should be used with caution, as cruciferous vegetables reduce the ability of the thyroid gland to absorb iodine.
Red pepper
This vegetable contains many beneficial nutrients for the heart, such as beta-carotene and lutein (carotenoids), B vitamins, folic acid, potassium and fiber.
Tomatoes
Tomatoes are a universal product that contains beta- and alpha-carotene, lycopene, lutein (carotenoids), vitamin C, potassium, folic acid and fiber. However, scientists say that these vegetables are ideal for heat treatment – during the preparation of tomatoes, the amount of nutrients only increases.
Dark chocolate
Dark chocolate contains heart-healthy resveratrol and cocoa phenols (flavonoids), which help lower blood pressure. Chocolate with a cocoa content of at least 75% should be preferred.
Source : Ukrgate
