Choose the right heart-healthy foods for your diet.
A healthy heart is the key to a long full life without diseases and worries. The heart rate for adults is about 70 times per minute, thus pumping 5 liters of blood that circulates through the body.
Diseases of the cardiovascular system are in third place among the most common causes of sudden deaths among the working-age population. Meanwhile, a recent study of researchers says that the heart can work quite normally and without interruption for about 150 years.
You should from a young age take care of their longevity, for this, it is necessary not so much to do: bring yourself to give up bad habits, lead a healthy lifestyle, move more and be able to bid on products that are useful for heart and blood vessels.
Nutritionists have identified useful products, regular use of which will help to strengthen the cardiovascular system. Listed below are just some of the heart-healthy foods.
1. Healing Beans
Especially good for the heart foods rich in potassium and magnesium. Such products include beans, red beans in particular. In addition to these essential micronutrients, beans contain a lot of iron, folate, and flavonoids. Such a set of beneficial micronutrients strengthens the walls of blood vessels and makes them flexible. In addition, the bean is a rich source of vegetable protein. Beans are the perfect substitute for meat and help to reduce the consumption of harmful fats. To do this, you need to eat 100-150 grams of any beans every day.
Bananas are probably one of the best sources of potassium. Potassium helps fight high blood pressure and reduces the likelihood of heart attacks and strokes. Potassium has a positive effect on the nervous system, and also reduces the likelihood of cholesterol plaques. In addition, bananas normalize hemoglobin levels. The magnesium contained in a significant amount contributes to the absorption of potassium.
3. Oily Fish
Healthy eat any kind of fish. However, the most useful marine fish varieties that are rich in essential fatty acids: salmon, mackerel, salmon, herring, and sardines. These types of fish contain omega-3 fatty acids, which reduce the levels of harmful fats in the body. It is well-known, that harmful fats provoke the development of heart disease and diabetes. Useful substances contained in this fish, improve the blood and prevent the formation of atherosclerotic plaques.
Fish also contains the powerful antioxidant astaxanthin, which prevents blood clots. The positive effect will not take long if you eat at least three times a week for 150-200 g of oily fish. It is important that the fish was cooked correctly (grilled, steamed) without using a large amount of oil.
Oatmeal early in the morning – excellent heart-healthy food for your family, useful in all respects. In oat porridge contains a large amount of fiber and beta-glucan, which normalize cholesterol levels in the blood, remove toxic substances from the body and relieve vessels from clots. In addition, regular consumption of oatmeal is the prevention of diabetes and helps to reduce weight, which reduces the load on the cardiac system. Total 150 grams of oatmeal with any berries or dried fruit for breakfast – and the heart works like a clock.
Broccoli is often called product number 1 for the heart. And it deservedly. Kale is replete with antioxidants that effectively protect the heart from damaging free radicals. Due to the unique set of essential micronutrients, Broccoli decreases the risk of atherosclerosis and cancer. In addition, broccoli displays from the body accumulated carcinogens. For the recovery should eat day 200-250 g cabbage fresh or cooked.
Spinach, like all leafy greens, of course, is a product useful for the heart. The active substances in their composition help lower levels of homocysteine in the body. This harmful amino acid destroys the inner walls of the arteries and increases the risk of heart disease. Spinach is especially useful for those who suffer from high blood pressure. To keep it under control, eat one bundle of greens daily.
7. Flax Seed
Flaxseed oil is considered one of the most beneficial for the heart, more than deserved, thanks to a set of polyunsaturated fatty acids:… Linoleic, stearic, oleic, etc. They reduce blood cholesterol, purify blood vessels, and resolves blood clots. Only it is not necessary to subject the oil to heat treatment and abuse it beyond measure. It is best to confine 2-3 tbsp. l. linseed oil per day and add it to the finished salad, porridge, and soups.
What foods improve heart function, other than those mentioned? Of course, the fruits. Here unconditionally leading avocado. This wonderful fruit accelerates the assimilation of important elements for the heart: potassium, magnesium, iron, B vitamins, and lycopene. Its active substances normalize the metabolism of fat, increase the level of “good” cholesterol, and inhibit the development of atherosclerosis. Half of the fresh avocado a day – and a surge of strength and energy, you are guaranteed.
Numerous varieties of apples are great delicacies properties, and protect the heart from various diseases is not worse. In particular, apples reduce the risk of heart attack and atherosclerosis. Contained in these fruits phytoelements prevent the destruction of vascular cells and muscle tissue, relieve inflammation and liquefy blood clots. A fiber provides normal cholesterol levels. For preventive purposes, it is useful to eat one apple a day or add it to a variety of juices and smoothies.
Almost all the berries are good for your heart. Nevertheless, on the podium is blueberries thanks to the record amount of anthocyanin. This antioxidant in conjunction with vitamin C and fiber cleanses and strengthens blood vessels. In addition, this substance displays the body of excess cholesterol, slows down the age-related changes of the heart, and in the prevention of cancer of the blood system. A cup of fresh blueberries 4-5 times a week will be a useful addition to your diet.
Nuts – another product that strengthens the heart. This alternative source of polyunsaturated fatty acids, without which, as we already know, the heart has heavily. Particularly useful are almonds, walnuts, and pine nuts in this regard. They nourish the heart and blood vessels in potassium, magnesium, vitamin B, C, E, and PP, thereby increasing their endurance. A total of 15-20 g of dried nuts each day will allow us to easily verify this.
12. Black (bitter) chocolate
For the prevention of diseases of the heart and blood vessels, only chocolate with a cocoa butter content of at least 70% is used. Only such chocolate is able to lower cholesterol and blood pressure, strengthen the blood vessels of the heart.
Varieties with higher sugar content and less cocoa butter will not provide any benefit, but will only contribute to the appearance of excess weight due to the increased calorie content.
Of course, this is not a complete list of heart-healthy foods, essential for the normal functioning of the cardiovascular system. If they are present in your diet all the time, well-being and 8-10 additional years of life are guaranteed.