10 BEST FOODS FOR HEART HEALTH
???? January 10, 2024
Keeping a healthy heart is not too difficult if you know how to choose a scientific diet and healthy lifestyle. Below are 10 foods that are good for heart health that every smart housewife should know.
If you have a sweet tooth, this is the fruit you should eat regularly because watermelon is low in calories and provides a rich amount of fiber and antioxidants. According to Dr. Sarah Samaan, a cardiologist working at Legacy Heart Center: “This is an excellent source of lycopene, which is effective in reducing the risk of heart disease and cancer.” Dr. Samaan adds that watermelon also provides citrulline, which can improve blood vessel health and may even benefit those with erectile dysfunction and diabetes. In addition, this familiar fruit is also an additional source of vitamin C, vitamin A, potassium and magnesium.
“Yogurt protects gums and reduces the risk of cardiovascular disease,” said Dr. Andrea Paul, physician and medical director at Boardvitals.com. In addition to reducing the risk of heart disease, according to Mr. Paul, when eating low-fat yogurt, you will easily absorb antioxidants, vitamins, fiber and other beneficial biological products, helping the digestive system function. healthy movement. Combining this food with fresh fruit is a sweet and extremely healthy choice.
Tomatoes, similar to watermelon, have the ability to help make the heart healthier by providing a large amount of vitamin C and lycopene. Vitamin C acts as an antioxidant, protecting cells from damage. There are many ways to prepare tomatoes such as making smoothies, pasta sauce or pizza,…
Avocados are full of healthy monounsaturated fats and are a great source of potassium, a mineral known for its ability to effectively control blood pressure. According to Bridget Swinney, a nutritionist in Texas, avocados also contain lots of vitamin C, fiber and especially carotenoids, substances that help reduce deaths from cardiovascular diseases. This fruit will be more easily absorbed when combined with carrots and spinach.
Berries contain a lot of antioxidants so this is a great food group for heart health. Berries increase good cholesterol (HDL) and reduce bad cholesterol without affecting blood pressure. In addition, berries are low in calories, and whether used in any form: fresh, frozen, dried or cooked, they retain nutrients that contribute to promoting bone development and participating in bone health. the process of converting fat into energy. Although they do not contain polyphenols, this group of fruits has been shown to increase levels of nitric oxide, a molecule that helps blood vessels relax.
Collard greens are low in calories but very nutritious, being a good source of vitamins K, A, C, as well as folate, manganese, calcium, fiber and more. These important nutrients help blood clot normally, preventing calcification of the arteries. They even bind bile acids in the digestive tract, reducing bad cholesterol in the body. “Colard greens are great for heart health thanks to their anti-inflammatory properties,” said Rea Frey, an International Sports Science Association coach and a Chicago-based nutrition expert.
Containing high amounts of soluble fiber is the main reason beans are beneficial for heart health. Black beans, green beans, red beans, etc. all provide essential nutrients to keep the heart healthy: folic acid, magnesium, calcium, omega-3 fatty acids and B-complex vitamins.
Walnuts can be eaten directly or used in salads and cakes to help supplement omega-3 fatty acids and antioxidants, good for heart health. Eating 50-70g of walnuts per day has been shown to improve blood vessel function for patients with diabetes and reduce the risk of cardiovascular diseases. Bridget Swinney, a nutritionist in Texas, added that these nuts help reduce cholesterol and quickly satisfy hunger.
A study has shown that eating salmon at least once a week can reduce the risk of cardiovascular disease by up to 30%. Not only salmon, water fish that live in cold temperatures often supplement Omega-3 fatty acids and reduce harmful lipids. Combining salmon and collard greens will be a great heart-friendly meal.
Almonds are also a top choice in this category. According to Dr. Chauncey Crandall W. IV, director of preventive medicine at the Cardiovascular Clinic Palm Beach, Florida, almonds are high in vitamin E, fiber and protein, which are essential for good health. Heart.