Cardiovascular disease remains the number one cause of death worldwide – According to WHO, 17.5 million people died from CVD in 2012. Improper diet, lack of physical activity, alcohol abuse and smoking – main risk factors in the development of cardiovascular diseases. To reduce the risk of developing diseases of the cardiovascular system, it is necessary first of all to switch to the right diet and be sure to include healthy foods for the heart in it.
Foods for the heart: what is good and what is bad?
In addition to giving up bad habits and exercising, the right diet will help improve heart health. Thus, the greatest danger to the heart is:
- saturated and trans fats, which can be found in fatty meats, fast food and confectionery;
- large amount of salt (in ready-made seasonings, pickles, chips, sauces, etc.);
- large amounts of sugar and fructose.
Like other parts of our body, the heart does not like processed foods, large amounts of salt, sugar and unhealthy fats.
Very few people are so careful about their diet that they completely eliminate all foods that are harmful to the heart from the diet. However, minimizing the use of such hazards and the predominance of healthy foods in the diet significantly reduce the risk of developing cardiovascular diseases. Below we will consider:
- what animal products are good for the heart;
- what plant foods are good for the heart.
See also: How to prevent heart disease: WHO recommendations
Heart Healthy Animal Products
Mostly, plant foods are good for the heart, but there are some animal products that will have a beneficial effect on the health of this organ:
- salmon – this fish is rich in omega-3 fatty acids which prevent blood clots and help lower triglycerides (a fat that can cause heart disease), so a minimum of 2 servings of oily fish per week is recommended;
An alternative to salmon – tuna, trout, sardines and mackerel.
- low-fat milk or yogurt – dairy products are rich in potassium, which lowers blood pressure, and the minimum fat content in them will not cause an increase in cholesterol; alternative – bananas, oranges and potatoes.
Herbal foods that are good for the heart
Ideally, plant-based foods should predominate in the diet of almost any person. As far as the heart is concerned, the most beneficial plant foods are:
- nuts – about 150 g of nuts per week halve the risk of heart disease due to the content of healthy monounsaturated fats; plus, nuts also contain omega-3 fatty acids, which are different from those found in fish, but still good for the heart; alternative: flaxseed and chia seeds;
- berries (raspberries, strawberries, blueberries, blueberries) – polyphenols contained in such berries neutralize the effects of free radicals on the body, and fiber and vitamin C reduce the risk of stroke;
- beans – an excellent source of fiber, which lowers bad cholesterol; alternative – eggplant, apples, pears, okra;
- oatmeal – beta-glucan, found in oatmeal, lowers bad cholesterol and supports heart health; alternative – barley, shiitake mushrooms and seaweed;
- olive oil – great way to limit saturated fats from meat, whole milk and butter;
- dark chocolate – such chocolate must contain at least 70% cocoa – so you get more flavonoids, which lower blood pressure, prevent blood clots and have an antioxidant effect;
- avocado – the special texture of avocado is due to the presence of healthy fats in it; in addition, avocado has anti-inflammatory properties and helps prevent the development of atherosclerosis;
- red grapes – thanks to resveratrol red grapes are an excellent protector of the cardiovascular system, so 1 glass of dry red wine is also considered good for the heart.
The above products for the heart, as well as physical activity appropriate for your health condition, will help, according to estet-portal.com, to maintain a healthy heart and avoid problems with the cardiovascular system.
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