2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Can the way you eat save your life? More and more research shows that what you eat and drink can protect your body from countless health problems - studies show that up to 70% of heart disease can be prevented with the right food choices.
"What 's good for heart health It's good for your brain and it's good for you in general, "says Arthur Agathot, a renowned cardiologist and founder of the South Beach Diet.
There is only one little trick to turn the kitchen into a universal means of maintenance heart health: Don't just stick to the same foods.
The secret is in the different types of fish, vegetables, whole grains and other products that you can enjoy every day. With this in mind, we have compiled a list of The 25 best foods for heart health.
1. Salmon
Oven, grilled or stewed, this delicious, dense fish is packed with omega-3 fatty acids that improve metabolic markers for heart disease. There are also high levels of selenium, an antioxidant that studies show increases cardiovascular protection.
2. Sardines
They are also rich in omega-3 in the form of fish oil, which increases "good" cholesterol and reduces the risk of sudden heart attacks in people who have experienced previous heart attacks. Prefer fresh to avoid high salt content in canned food.
3. Liver
The liver contains fat that is good for the heart, says Dr. Williams Davis, a Wisconsin-based preventive cardiologist and author of Wheat Belly.
4. Nuts
These nuts are full of omega-3 fatty acids, fiber, vitamin E and folic acid, thus stimulate heart health. They are also rich in polyunsaturated fats. Walnuts can help keep your memory sharp.
5. Almonds
Like walnuts, these nuts contain omega-3s and provide an alternative to people who are not fond of walnuts. Extremely useful food for heart health.
6. Chia
Just one tablespoon of this plant omega-3 power plant contains only 60 calories and helps reduce bad cholesterol and plaque buildup. Mix them with yogurt, soup or sprinkle on salad.
7. Oatmeal
The highly popular benefits of eating oatmeal have long shown that it is a great food for lowering cholesterol. But eat only the ordinary, unprocessed form. Varieties that are flavored contain sugar.
8. Blueberries
These dark fruits are full of resveratrol (a powerful antioxidant) and flavonoids, another type of antioxidant that helps prevent coronary heart disease. Add them to oatmeal, cupcakes or yogurt, you will always get a great and tasty result.
9. Coffee
Studies show that coffee is high in antioxidants and reduces the risk of type 2 diabetes. Up to three cups a day also increases cognitive levels and helps reduce the risk of Alzheimer's disease. Just avoid adding sugar.
10. Red wine
Extremely rich in resveratrol, a compound with antioxidant properties that can help prevent cancer, according to a study by the University of Leicester. Resveratrol is found in fruits with dark skin. Madiari and Cabernet usually contain large amounts of procyanidin, an antioxidant that helps lower cholesterol and increase arterial health.
11. Green tea
Reduce hypertension by regularly drinking a glass of this drink, long preferred by Chinese healers because of its healing properties. At the heart of these properties are catechins and flavonoids, antioxidants with numerous cardio benefits, including reducing blood clots.
12. Soy milk
It is rich in the organic compounds isoflavones, which have been shown to help lower cholesterol. Unlike milk produced from animals, this drink does not contain cholesterol and is naturally low in fat. It also contains niacin, which helps improve blood circulation.
13. Dark chocolate
Yes! You are not hallucinating. But choose one that contains at least 70% cocoa, which is associated with lowering blood pressure, because the flavonols it contains relax the arteries and increase blood flow. Make sure it does not contain saturated fats from supplements such as palm oil.
14. Raisins
Eat them regularly in the amount of one handful to reduce high blood pressure. Raisins contain potassium, which helps lower hypertension and increases immunomodulatory antioxidants.
15. Broccoli
You knew they would be on the list, didn't you! This vegetable is low in cholesterol, high in fiber and rich in antioxidants. It is also good for protecting your joints.
16. Brussels sprouts
Whether you hate or love this vitamin-rich vegetarian product that looks like mini cabbages, there is no doubt that it is good for your heart. Among its health benefits are: reducing inflammation in the cardiovascular system and improving the health of blood vessels.
17. Cauliflower
It is not green, but is full of antioxidants, is high in fiber and contains allicin, an ingredient in garlic that has been shown to reduce the risk of heart attack and lower cholesterol.
18. Sweet potatoes
A great source of vitamin C, calcium and iron, which help reduce high blood pressure. Eat them with skin that is full of healthy nutrients.
19. Whole grains
We recommend gluten-free whole grains, including oat bran and rice, which regulate cholesterol. Avoid processed, refined grains that are associated with an increase in heart disease, including clogged arteries.
20. Apples
This fruit is full of antioxidants, especially polyphenols that protect against free radicals. Apples also contain pectin, which blocks the absorption of cholesterol, and fiber, which expels cholesterol. The result of eating one apple a day, according to a recent study, is a 40% reduction in LDL cholesterol.
21. Oranges
Another source of pectin, this citrus fruit, is also full of flavonoids, which lower blood pressure and reduce arteritis. Oranges also contain hesperidin, a plant chemical that improves blood flow to the heart, and vitamin C, a powerful anti-stroke protector.
22. Grapefruit
Like oranges, grapefruit contains a lot of vitamin C, which research has shown can help prevent stroke and help lower cholesterol.
23. Avocado
This fruit is rich in monounsaturated fats, also known as "good fats", which can help minimize cholesterol in the blood and blood clots. But they are also high in calories (240 per medium avocado), so be careful and consume it in moderation.
24. Avocado oil
Extracted from the fruit, avocado oil has been touted as a healthier cooking oil because of its ability to alter fatty acids in the tissues around the heart. A 2005 study by the National Institute of Cardiology showed that the oil could reduce hardening of the arteries.
25. Olive oil
Make sure it is Extra Virgin when you buy. Pureer olive oil contains higher levels of "good fats" and antioxidants that help unclog arteries and is significantly healthier for the heart than vegetable oil (oil) and its "bad" fats, which increase cholesterol.
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