6 Healthy Foods for the Heart that You Must Know 2022
Maintaining heart health can be done by starting simple steps, such as changing a healthier lifestyle and consuming healthy foods. The heart is a vital organ that continuously works without stopping in the body. So it is fitting for you to maintain a healthy heart so that it is free from various diseases.
How to Maintain Heart Health
Well, before discussing foods that are good for the heart, you must first know the following tips for maintaining heart health!
1. Exercise regularly
Regular exercise can decrease the risk of heart disease, you know! Every day you should at least take the time to physically move 20-30 minutes because it can provide good benefits for heart health.
2. Don’t smoke
Smokers are at risk of heart disease. Not only active smokers, people who are around people who smoke and inhale secondhand smoke are also at risk of creating the same disease. Cigarettes contain toxic substances that can damage blood vessels so that it disrupts blood flow in the heart which in turn interferes with heart function due to lack of oxygen and nutrients.
3. Consumption of fish
Foods that contain omega 3 fatty acids can prevent heart disease, you know. So it is advisable to eat fish because it is rich in omega 3 fats. Fish such as sardines, tuna, and salmon can also be an option. Regular consumption of this fish to meet the needs of omega 3 fatty acids in the body.
4. Reduce consumption of saturated fat
Consuming a lot of saturated fat and trans fat can cause cholesterol. Later, the cholesterol accumulated can clog the arteries of the heart. Avoid red meat, processed foods, chicken skin, fried foods, high-fat dairy products, and margarine.
5. Maintain blood pressure
Rupture of blood vessels can be caused by high blood pressure. Of course, the consequences will be fatal if it occurs in the blood vessels of important organs, such as the heart, for example. The solution is to exercise regularly, reduce salt intake, and adopt a healthy lifestyle. Cenforce 100 and cenforce 200 boost your intimate life.
6. Consumption of lots of fiber
Foods rich in fiber can lower bad cholesterol, which increases the risk of heart disease. You can get fiber-rich foods from vegetables, fruits, nuts, whole grains, and cereals.
7. Maintain blood sugar levels
High blood sugar can guide to diabetes and the risk of heart disease. High blood sugars can the blood vessels and nerves that control the heart. The risk of diabetes can be reduced by changing the consumption of white rice to brown rice and reducing sugar consumption. Your sugar levels regularly to find out the condition of your blood sugar.
8. Get enough rest
Every day you need to sleep for 7-8 hours to reduce the risk of high blood pressure, heart attack, and diabetes. Getting used to a healthy life is indeed a step to maintaining heart health. Psychological conditions must also be managed so that you are not stressed and regularly check your heart health.
Healthy Food for Heart
A healthy heart is everyone’s dream. Maintaining a healthy heart is everyone’s job. One way is to eat healthy foods. Here are some heart-healthy foods that you can try.
Delicious food doesn’t always have a bland taste. There are so many varieties of salmon dishes that are tantalizing and have a taste that is no less delicious. Besides being delicious, salmon-based foods are also good for heart health.
The first heart-healthy food is salmon because it contains high omega 3 fatty acids. Omega 3 keeps your blood flowing smoothly, and heart health can be maintained. Omega 3 can also reduce heart disease-triggering fats (triglycerides) in the body.
2. Dark chocolate
Who doesn’t like chocolate? Well, it turns out that eating dark chocolate can maintain heart health. But it has to be dark chocolate because it contains at least 70% cocoa, and the rest contains sugar. So it is healthier than regular chocolate. vidalista 20 and vidalista 60 can help prevent for ed.
Dark chocolate also contains flavanol compounds which are useful for lowering blood pressure and preventing blood from clotting. Of course, this content makes the heart-healthy. Dark chocolate is also an antioxidant and keeps bad cholesterol from settling in the blood vessels.
Avocado is a fruit that can maintain heart health because it contains oleic acid, which has an important role in keeping the heart healthy. Oleic acid is a good fat needed by the body because it can reduce the amount of bad fat in the body. If you eat avocado regularly, your heart condition will also be maintained. Avocado can be eaten directly or processed into juice as long as it is consumed while it is still fresh.
As already mentioned that omega 3 is important for heart health. In addition to eating salmon, you can also get this fat content from walnuts, the healthiest nuts to eat.
Walnuts contain other omega-3s that come from plants. There are also linoleic and arachidonic acids that can lower bad cholesterol levels and increase good cholesterol levels in the body. According to research, walnuts also have a high antioxidant content which can help prevent plaque on the walls of blood vessels which makes blood flow smoother so that heart health is also maintained. fildena 100 and cenforce 150 can help prevent men’s problems.
This heart-healthy food comes from whole grains. Oatmeal can maintain heart health because of the beta-glucan fiber in it. The content of beta-glucan is also similar to omega 3 and has the same function that can reduce the amount of bad cholesterol.
The healthiest foods for the heart. Fermented grapes contain phenolic compounds found in the skin and seeds of grapes, which are strong antioxidants and are beneficial for heart health. According to research, regular consumption of wine, especially red wine, can reduce the risk of cardiovascular disease by up to 50 percent.
Food is an essential pillar to protecting our cardiovascular health. Of course, we must prioritize a diet with good foods for the heart and follow a healthy lifestyle. On World Heart Day, we dedicate this post to discovering the best foods for a healthier heart. Specialize with the Master in Nutrition if you want to acquire professional knowledge in this health field.
Index of contents
- Healthy diet to prevent cardiovascular diseases
- What is a heart-healthy dish?
- What are the nutrients of the heart?
- Seven foods that are good for your heart
- 1. Walnuts
- 2. Legumes
- 3. Bluefish
- 4. Chocolate 85%
- 5. Extra virgin olive oil
- 6. Broccoli
- 7. Strawberries
Healthy diet to prevent cardiovascular diseases
Scientific evidence has shown that a healthy and balanced diet is essential to prevent cardiovascular diseases, avoid a sedentary lifestyle, and regular exercise.
However, the scenario is worrying. According to a recent study published by the Spanish Heart Foundation (FEC), almost 60% of Spaniards have two or more cardiovascular risk factors, such as hypertension, diabetes, smoking or obesity, among others.
What is a heart-healthy dish?
Have you heard of the healthy plate method? It is a way of organizing meals to introduce the amount and type of food to protect the heart.
You must enrich your diet with vegetables, fruits, nuts and legumes, as they contain nutrients that protect your cardiovascular health.
In general, the distribution of a meal must contain the following foods in the indicated proportions:
- 50% vegetables and seasonal fruits.
- 25% carbohydrates: potatoes, legumes, pasta, bread and whole grains
- 25% protein: dairy, legumes, eggs, fish, white meat, nuts
- Incorporate extra virgin olive oil (about four tablespoons a day) and other healthy fats (nuts, avocado, 85% chocolate).
- Drink water and stay hydrated frequently.
- Sugary products made with refined flours and oils should be avoided in the daily diet: sweets, industrial pastries, red meats, white bread, pizzas and pre-cooked dishes, sausages, soft drinks, alcohol, energy drinks, juices.
What are the nutrients of the heart?
The best foods for the heart contain a series of nutrients that maintain balanced cholesterol, blood pressure, blood sugar levels and good blood circulation.
- Folic acid and other B vitamins: in green leafy vegetables, yeasts, fruits, legumes, cereals and nuts
- Omega-3: in heavy shellfish, seeds, nuts
- Fibre: present in fruits and vegetables, legumes, cereals and seeds
- Vitamin C: in fruits such as strawberries, kiwis and citrus fruits, and vegetables
- Vitamin E: It is found in nuts, avocado, cereals, butter and other oils
- Sodium: in meat, fish, fruits and vegetables
- Magnesium: nuts, quinoa, avocado, tofu, whole wheat bread
- Potassium: we find it in fish, meat, fruits and vegetables.
Seven foods that are good for your heart
Next, we see what are healthy foods protect the cardiovascular system. Take notes and incorporate them into your daily diet to strengthen the heart.
Walnuts’ top lists of best foods for the heart. And it is not for less. Its high composition of Omega-3 fatty acids helps control blood pressure and prevent cardiovascular disease.
Legumes are allies of cardiovascular health. Did you know that incorporating them regularly into your diet reduces the risk of suffering a heart attack or angina pectoris by 14%? It is confirmed by the Spanish Heart Foundation (FEC). In addition, chickpeas, lentils, beans and all legumes help reduce bad cholesterol thanks to their fibre and low-fat content.
3. Bluefish – 6 Healthy Foods for the Heart that You Must Know
In general, oily fish such as salmon, tuna, sardines or mackerel are a source of Omega-3. They are allied foods to reduce cardiovascular risk factors because they reduce blood pressure and increase the fluidity of blood circulation.
- Chocolate 85%
Chocolate with a minimum of 85% cocoa is another good food for the heart and arteries. Its high content of flavonoids and oleic acid and its antioxidant potential help delay ageing, activate circulation and prevent heart disease.
- Extra virgin olive oil
Extra virgin olive oil is the essential complement to our meals to protect our hearts thanks to its antioxidant compounds and fatty acid content.
Broccoli is one of the foods that increase folic acid and is also a source of iron, calcium, vitamin K, zinc and antioxidants. It is low in calories and fat and has a high amount of fibre.
As for vegetables, other foods to take care of the heart to highlight are garlic and onion.
Strawberries are an inexhaustible source of antioxidants and minerals (potassium, magnesium and manganese). They also contain vitamins C, B2, B6 and folic acid. Its composition in flavonoids protects the arteries and the inner layer of blood vessels and keeps blood pressure at bay.
Other fruits such as blueberries or avocado, very rich in antioxidants and other nutrients, are foods that also protect the heart.
In this article, we examine some best foods for ensuring that you keep a robust and healthy heart.
- Beans, peas, chickpeas, and lentils.
- Chia seeds and flaxseeds.
- Dark chocolate
- Fish high in omega-3s.
- 25 heart-healthy foods
- heart-healthy foods list
- heart-healthy foods list pdf
- vegetables good for the heart
- best foods for your heart and arteries
- what drinks are good for your heart
- heart-healthy foods for seniors
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6 Healthy Foods for the Heart that You Must Know