How does food improve heart health?
In daily life, many measures can be taken to maintain heart health, such as physical examination, exercise, exercise, quitting smoking or taking measures to reduce the pressure of life, which can have a positive impact on heart health.
However, one of the simplest lifestyle changes beneficial to the heart is diet. For example, if you eat too much food high in fat, cholesterol or sodium, it may be harmful to your heart. Therefore, when taking measures to reduce the risk of heart disease, diet is a good starting point.
In this article, let's look at some of the best foods to ensure that you keep a strong and healthy heart.
1. asparagus
Asparagus is a natural source of folic acid, which helps to prevent the accumulation of homocysteine amino acids in the body. High homocysteine levels are associated with an increased risk of heart disease, such as coronary artery disease and stroke.
2. beans
Beans can significantly reduce the level of low density lipoprotein (LDL) or "bad cholesterol". They are also rich in fiber, protein and antioxidant polyphenols, all of which are beneficial to the heart and overall health.
berry; bacca
Berries are rich in antioxidant polyphenols, which help reduce the risk of heart disease. Berry is an important source of fiber, folic acid, iron, calcium, vitamin A and vitamin C with low fat content.
4. Broccoli
Some studies show that eating steamed broccoli regularly can lower cholesterol levels and prevent heart disease.
5. Flaxseed
Is that source of plant omega-3 fatty acid (such as alpha-linolenic acid). Omega-3 has many beneficial effects, such as helping to reduce the levels of triglycerides, low-density lipoprotein and total cholesterol. They can also lower blood pressure and reduce the accumulation of fatty plaques in arteries. Omega-3 reduces the risk of diseases that may lead to heart attacks, such as thrombosis and arrhythmia.
6.dark chocolate
Dark chocolate is a rare food, delicious and beneficial to you (moderately). Scientists believe that dark chocolate has a protective effect on atherosclerosis, which is the accumulation of atherosclerotic plaques and increases the risk of heart disease and stroke.
Dark chocolate seems to prevent two mechanisms related to atherosclerosis: arteriosclerosis and leukocyte adhesion, and leukocyte adhesion to blood vessel wall.
7.fish
Fish is an important source of heart-healthy omega-3 fatty acids and protein, but its saturated fat content is low. It is often suggested that people with heart disease or heart disease eat fish to increase the intake of omega -3; This is because they reduce the risk of abnormal heartbeat and slow down the growth of arterial plaques.
8. Green tea
A systematic review of 20 1 1 found that drinking green tea was related to a slight decrease in cholesterol. As we all know, cholesterol is the main factor leading to heart disease and stroke. However, the review can't point out how much green tea a person must drink to get any health benefits.
20 14, another review studies the influence of drinking green tea on patients with hypertension. The report concludes that green tea is related to lowering blood pressure. However, the author is not sure whether this moderate reduction will help prevent heart disease.
9.nuts
Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are all heart-healthy nuts. These nuts are rich in protein, fiber, minerals, vitamins and antioxidants. Like fish and flaxseed, walnuts are also rich in omega-3 fatty acids, which is a heart-healthy snack on the road.
/kloc-0 0. Liver
Of all the meat organs, the liver is the most nutritious. In particular, folic acid, iron, chromium, copper and zinc in the liver will expand, thus increasing the level of hemoglobin in the blood and helping to maintain the health of the heart.
1 1. oatmeal
Because oatmeal is rich in soluble fiber, it may help reduce the risk of heart disease. An evidence review in 2008 concluded that oat products can significantly reduce low-density lipoprotein and total cholesterol without any side effects.
12. Red wine
Many studies have noticed the potential health benefits of antioxidants in red wine. However, the benefits of antioxidants cannot exceed the harm of alcohol.
Red wine contains beneficial antioxidants, but please remember that it can only be eaten in moderation.
It is worth noting that, generally speaking, drinking is not healthy for the heart. In fact, moderate drinking is very important for cardiovascular health, even if there is.
13. Spinach
Regular intake of magnesium helps to maintain a healthy heart rhythm. Spinach is one of the best sources of magnesium in the diet.
14. Tomato
Tomatoes contain a lot of nutrients, which may help to keep the heart healthy. Small red fruit is rich in fiber, potassium, vitamin C, folic acid and choline, which is good for the heart.
Potassium not only helps to prevent heart disease, but also benefits muscles and bones and helps to prevent kidney calculi.
Scientists believe that increasing potassium intake while reducing sodium intake is the most important dietary change when trying to reduce the risk of heart disease.
15. Vegetables
Vegetables are low in fat and calories, but rich in fiber, minerals and vitamins. Healthy vegetables in the diet help to lose weight and lower blood pressure.