10 foods that are good for heart health

Whether it's breakfast or dinner (and snacks in the middle), you can eat heart-healthy food all day long! A diet that is good for the heart doesn't have to be boring, and the “favorite” food that we show you here must be satisfied.

oat

Start the day with a bowl of steaming oats rich in omega-3 fatty acids, folic acid and potassium. This fiber-rich superfood can lower the cholesterol levels of low-density lipoprotein (harmful to health) and help keep the arteries smooth.

It is recommended to choose coarse oatmeal or mechanically chopped oats instead of instant foods - the former contains more fiber - remember to add a banana to the bowl and add 4g of fiber.

Salmon

Squid is rich in omega-3 fatty acids, which can effectively lower blood pressure and inhibit the formation of blood clots. The goal is to eat twice a week, which may reduce your risk of dying from a heart attack by a third.

Dr. Stephen T. Sinatra, a cardiologist and author of "Lower Your Blood Pressure In Eight Weeks," said, "The squid contains astaxanthin, which is A very potent antioxidant." However, be sure to choose wild salmon instead of fish farms, as the latter may contain many pesticides, pesticides and heavy metals.

Don't like squid? Other oily fish are also good for your heart, such as salmon, tuna, salmon and sardines.

avocado

Add some avocado to a sandwich or spinach salad to increase the heart-healthy fat content of your diet. Avocados have high levels of monounsaturated fats that can help lower your LDL levels and increase your HDL cholesterol levels.

“Avocados are great,” Dr. Sinatra said. “They allow the absorption of other carotenoids – especially beta-carotene and lycopene – which are necessary for heart health.”

olive oil

Olive oil has a very rich monounsaturated fat that reduces harmful low-density lipoprotein cholesterol and reduces your risk of heart disease.

The "Seven Countries Study" focuses on the incidence of cardiovascular disease worldwide. The results show that although people on Crete tend to have high cholesterol levels, relatively few people die of heart disease. Because their diet is concentrated on heart-healthy fats, which are derived from olive oil. Choose extra virgin olive oil or virgin olive oil [1] - they are treated to the least - use these olive oils instead of butter when cooking.

nut

Walnuts are high in omega-3 fatty acids, and like almonds and macadamia, they are rich in monounsaturated and polyunsaturated fats. In addition, nuts can increase the fiber in the diet, Dr. Sinatra said: “Like olive oil, they are a very good source of healthy fat.”

berry

Blueberries, raspberries, and strawberries – no matter which berry you love – are rich in anti-inflammatory ingredients that can reduce your risk of heart disease or cancer.

"Blackberries and blueberries are especially good," Sinatra said. "But all the berries are very good for your blood vessels."

Beans

Add fiber with lentils, chickpeas, black kidney beans and green beans. They are rich in omega-3 fatty acids, calcium and soluble dietary fiber.

spinach

Because spinach contains lutein, folic acid, potassium and fiber, it helps keep your heart strong.

In fact, increasing the intake of any kind of vegetables will definitely bring benefits to your heart. The Physicians' Health Study conducted a 12-year examination of more than 15,000 people who did not have heart disease. The results showed that those who ate at least two servings of vegetables a day had a 25% lower risk of heart disease than those who did not eat vegetables, and each additional one could reduce the risk of an additional 17%.

Flaxseed

Flaxseed is rich in fiber, omega-3 fatty acids and omega-6 fatty acids, and a little bit of flaxseed can help your heart. Sprinkle some crushed flaxseed on a bowl of oatmeal or whole grain, and the heart-healthy breakfast will be fresh.

Soy

Soy may lower cholesterol, and because of its low saturated fat content, it is a good source of lean protein in a heart-healthy diet.

Choose natural sources of soybeans, such as edamame, tianbei [2] , or organic tender tofu. Adding soy milk to a bowl of oatmeal or whole grain is a good choice. However, pay attention to the amount of salt in your choice of soybeans: some processed types may contain extra sodium, such as tofu hot dogs, which will increase blood pressure.


Note:
[1] There are two kinds of olive oil commonly available on the market. One is olive oil (Oliva Refinado), which is chemically refined. Neutralizers, deodorants and deodorants are added during the refining process. The decolorizer destroys the original tissue and causes its nutritional value to decrease. The other is pure natural olive oil (Oliva Virgen or Oliva Virgen Extra), which is the first oil extracted from the oil press. Except for washing or filtering, it is not deacidified, decolored, deodorized, etc. Refined procedures. Because the olive oil produced in this way does not destroy its original ingredients, and retains its natural advantages, it is the original oil, which is the highest grade of olive oil.

[2] tempeh (Tempeh) is a fermented by Rhizopus soybean mash.

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