1, oats, you can choose to eat a bowl of oats in the morning as breakfast, it is rich in omega-3 fatty acids, folic acid and potassium are very good for the heart. At the same time, oats is also a very high fiber content of food, can be very good to reduce the blood of LDL cholesterol content, to help keep the arteries open. You can also choose coarse oats or oatmeal, but avoid those instant oatmeal products, as they will contain less fiber. If you can also eat a banana, you can get another 4 grams of fiber.
2, salmon, because it contains a very large number of omega-3 fatty acids, so salmon can effectively lower blood pressure and reduce blood viscosity. Two meals a week can reduce the probability of dying from a heart attack by one-third. Salmon also contains a substance called astaxanthin, a very powerful antioxidant.
3, avocados, make a salad with some avocados, add some heart-healthy high quality fats to your diet, the high quality fats here is a unit of unsaturated fatty acids containing fats, this fat can help to reduce the level of low-density lipoprotein cholesterol (the "bad" cholesterol), and at the same time to improve body High-density protein cholesterol ("good" cholesterol). Consuming avocados gives you a simultaneous intake of multiple carotenoids, especially beta carotene and lycopene, which play a vital role in your health.
4, olive oil, olive oil contains unsaturated fatty acids is the highest of all edible oils
, can effectively reduce the body's "bad" cholesterol content, thereby reducing the risk of heart disease. Studies have found that the Cretans in Greece had high levels of cholesterol in their bodies, but few of them died of heart disease because they consumed olive oil, which is rich in "good" fats, for a long time. Choose extra-virgin oils as much as possible, as the minimal processing ensures that there is no excessive loss of nutrients.
5, nuts, walnuts, cashews, almonds and other nuts contain a lot of omega-3 fatty acids and units and polyunsaturated fat. Eat at the same time, but also intake of dietary fiber. Like olive oil, nuts also contain a lot of "good" fats.
6, berries, whether blueberries, blackberries, or strawberries, as long as you like to eat, they contain anti-inflammatory ingredients that can reduce the risk of heart disease and cancer, and benefit cardiovascular health.
7, beans, lentils, chickpeas, black beans and kidney beans contain a lot of fiber, rich in omega-3 fatty acids, calcium and soluble fiber.
8, spinach, spinach contains lutein, folic acid, potassium and fiber can help the heart maintain a healthy state. But as long as more vegetables for the heart have a very good role in strengthening. Studies have found that people who eat two and a half servings of vegetables a day have a 25 percent lower risk of heart disease compared to those who don't.
9, flaxseed, flaxseed is rich in omega-3 and omega-6 fatty acids, a small amount of consumption of heart health has
great benefits. A bowl of oatmeal or whole wheat porridge with a little bit of flaxseed is one of the best heart-healthy breakfasts.
10, soy, soy can help reduce blood cholesterol levels, and low levels of saturated fatty acids, is still an important source of high-quality protein for people to protect the heart intake. Eat tofu and drink soy milk are good choices, drink a cup of soy milk at breakfast can also better supplement the oatmeal can not provide nutrition.
11, almonds, role: to prevent platelet clotting, reduce the risk of heart disease. Nuts rich in fat, such as peanuts, almonds, etc., in the United States is regarded as a daily must eat, one of the cardiovascular benefits of food. Nuts contain heart-healthy essential amino acids and unsaturated fatty acids. Even eating nuts only once a week can reduce the risk of cardiovascular disease by a quarter. Almonds are particularly recommended. Almonds are not only rich in protein, but also vitamin E and arginine, whose function is to open up blood vessels, prevent platelet clots and reduce the risk of heart disease. However, almonds are high in calories, so it's best to reduce your intake of other fats while eating them. How to use: Grind almonds into powder, mixed into the dish or sprinkled on the rice, not only can increase the taste, but also can fully absorb the almond nutrients.