According to nutritionists, the key to a healthy heart and blood vessels is proper nutrition. There are foods that should be included in your diet.
Garlic. It has a beneficial effect on blood vessels and reduces the risk of cardiovascular diseases. Every day you should eat a clove of garlic.
Fish oil, fish. They prevent the formation of blood clots, and omega-3 fatty acids have high antioxidant properties. Try not to fry the fish, but bake it or steam it.
Walnuts are rich in omega-3 acids and vitamin E, which have antioxidant properties. Nuts are very high in calories, so two or three a day will be enough.
Flax seeds. They also reduce the risk of cardiovascular disease. The norm is a tablespoon a day. Seeds can be added to smoothies or salads.
Oatmeal, rye and whole grain flour have beneficial effects due to vitamins B and E.
Green tea prevents the development of cardiovascular diseases due to the content of polyphenols, which have antioxidant properties.
Red grapes. Especially useful for blood vessels. It reduces blood pressure, reduces the likelihood of heart failure, heart attack. Red grapes should be eaten with the seeds.
Tomatoes help prevent heart disease due to the fact that they are a source of lycopene, beta-carotene, potassium, vitamin C, flavonoids and vitamin E, which can protect vascular cells from oxidation, causing plaque formation in the arteries.
Watermelon. Studies show that the antioxidant carotenoid lycopene found in watermelon helps lower cholesterol and blood pressure in the human body. Watermelon also contains citrulline, an amino acid that can increase nitric oxide levels in the body.
It is also good for the heart to eat all fresh fruits (orange, apple, pear, plums), berries (raspberries, strawberries, blackberries and blueberries) . Cherries and cherries are rich in glucose, which nourishes the heart muscle, and pectins, which remove excess cholesterol from the body.
What foods does the heart “dislike”?
The 9 Best Foods for Heart Health
- Sweets. Sugar increases the risk of heart disease even in healthy people.
- Beer. Regular use of even a small amount of alcohol leads to hardening of blood vessels, a decrease in their elasticity, disruption of cardiac blood flow and necrosis of parts of the heart muscle.
- The breakfast cereals, cereal bars, and muesli that are advertised as part of a healthy diet are often loaded with sweeteners. Such a breakfast dramatically raises blood sugar levels, which increases the risk of inflammation.
- Smoked and raw smoked sausages.
- Margarine. All products with modified fats, which include margarine, are dangerous for the heart.
The nine most healthy foods for the heart were named by a Turkish nutritionist
To keep the heart healthy and strong, Do at least 3 hours a week of moderate exercise. The most useful sports in this case are brisk walking, jogging, cycling, swimming, dancing. The more muscle groups you use, the better.
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Important ! Information provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first sign of illness, consult a doctor.