No exotic food and no food for big money – everything that can be bought in a regular supermarket.
Smart people say that we have two houses: in one we live, and the other is our body. To live a long healthy life, it is worth taking care not only of the four walls of the living space, but also of your own body. And if you take into account that most often die from diseases of the circulatory system in our country, then you need to take special care of the heart. The easiest way to do this is to properly “feed” the main muscle of the body.
PhD in Medicine, therapist
Salmon
Contains omega-3 fatty acid, protein, polyunsaturated fatty acids, potassium, phosphorus, iron, vitamins E, B1, B2, PP.
What are the benefits: omega-3 fatty acid prevents the formation of atherosclerotic plaques on the walls of blood vessels, reduces the risk of developing tumors; protein strengthens the immune system and energizes the body.
Norm: 3-4 times a week, 300 grams.
As it is: the most useful is wild salmon – the one that is caught on the high seas, and not raised on a special farm. Also useful for the heart and blood vessels are sardines, tuna, herring. Give preference to stewed, boiled or grilled fish.
Tomatoes
Contain potassium, carotene, chromium, lycopene, vitamins E, PP, C, fiber.
What are the benefits: potassium strengthens the blood vessels of the heart, gently reduces arterial and intracranial pressure; lycopene is an excellent antioxidant that helps protect the body from cancer.
Norm: 2 pieces per day.
As it is: From stewed, grilled or in the form of tomato juice, lycopene is absorbed better than from raw. Since tomatoes have a lot of fiber and acids, fresh tomatoes should not be carried away by people suffering from inflammation of the gallbladder and gastritis with high acidity.
Dry red wine
Contains more than 30 microelements, vitamins PP, P, B1, B2, B6, B12, flavonoids.
What are the benefits: biologically active substances prevent the formation of plaques on the walls of blood vessels; the high content of the flavonoid querticin reduces the risk of developing cancerous tumors; tannins act as radioprotectors, increasing the body’s resistance to harmful radiation.
Norm: 100-150 g per day.
How to drink: wine is best served for lunch or dinner. Do not exceed the norm: the therapeutic effect will not increase, and alcohol dependence may occur. Minors and pregnant women should not drink alcohol at all, as well as people with contraindications.
Apricots and dried apricots
Contain organic acids, carotene, vitamin C, PP, B1, B2, B15, magnesium, potassium, calcium, iron, phosphorus, sodium, copper, cobalt, iodine, silicon, manganese, zinc, molybdenum, nickel, silver and titanium, quericin …
What are the benefits: querticin protects and strengthens blood vessels; potassium improves heart rate; phosphorus and magnesium increase efficiency, help to endure emotional overload; other trace elements normalize the process of hematopoiesis.
Norm: 3-5 pieces a day, you should not eat more than 300 grams a day, as these fruits also have a laxative effect.
Green tea
Contains flavonoids, vitamins D, E, K, C, P, group B, zinc, calcium, phosphorus, iron, fluorine, iodine, magnesium, manganese, quercetin.
What are the benefits: quercetin strengthens blood vessels, prevents the occurrence of cardiovascular and oncological diseases; vitamin E regulates fat metabolism and slows down aging; trace elements tone, improve mood, normalize blood glucose levels.
Norm: 2-3 glasses a day.
How to drink: Only good and freshly brewed tea has beneficial properties. Usually, green tea infuser can be used several times, but this does not mean that the infuser can stand all day.
Cranberries
Contains tannin, vitamins C, E, potassium, magnesium, citric, quinic acids.
What are the benefits: tannin removes harmful substances from the body; vitamin C strengthens blood vessels and the immune system; potassium and magnesium support the heart muscle in working order, help conduct nerve impulses and maintain acid-base balance; vitamin E protects cells and tissues from damage.
Norm: 100-200 grams per day.
As it is: you can add to main courses and salads, make fruit drinks and juices.
Potatoes
Contains potassium, iron, calcium, magnesium, manganese, nickel, cobalt, iodine, vitamins C, B1, B2, B6, B9, PP, D, K, E, various acids.
What are the benefits: potassium supports blood vessels; vitamin C boosts immunity; iron contributes to normal blood flow; methionine, choline, aspartic and glutamic acids lower blood cholesterol levels.
Norm: 200 grams 2-3 times a week.
As it is: “Deposits” of potassium and other nutrients are in the skin, so it is better to cook baked potatoes or boil them in their skins. When cooking potatoes, you need to put them in hot water – this way more nutrients will be stored in it. Do not add a lot of oil to potatoes, do not eat fries: they are very high in calories.