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Nutrition rules that will help strengthen the health of the heart and blood vessels
Cardiovascular diseases remain the leading cause of death in many countries of the world, including Russia. Every day we all make a choice: to do good or harm to our heart. Every day we can help him by giving preference to at least a short walk over a bus, a ripe fruit over a piece of cake. Below is a list of healthy foods that improve heart function.
Vitamins to strengthen the heart
One of the key ingredients in superfoods is antioxidants. Vitamins A, C, D, E have antioxidant properties, as well as various minerals and phytonutrients such as carotenoids and polyphenols found in vegetables and fruits.
TOP 10 most healthy foods for the heart
So what are they, the most useful foods for strengthening the heart and blood vessels?
- Blueberries
Blueberries contain powerful antioxidants called polyphenols. They protect the blood vessels from damage caused by inflammation. Anthocyanins help prevent high blood pressure.
- Olive oil
Monounsaturated fats, which are rich in vegetable oils, including extra virgin olive oil (extra virgin), protect the heart and cardiovascular system
- Nuts
Almonds, walnuts, and macadamia are packed with vitamins, minerals, protein, and healthy fats. These fats raise the level of good cholesterol, and the “bad” cholesterol is carried from the blood vessels to the liver, where it is destroyed. Nuts also contain vitamin E, which protects vascular cells damaged by free radicals.
- Fatty fish found in cold water
Foods useful for the heart and blood vessels: salmon, mackerel, anchovies, herring, trout, sardines are rich in omega-3 fatty acids. They protect the heart, lower cholesterol and blood pressure, reduce inflammation, and slow down the formation of plaque in the arteries.
- Dark green leafy vegetables
Kale, spinach, and other dark greens contain carotenoids, folic acid, magnesium, potassium, and calcium. Electrolytes normalize high blood pressure, carotenoids and other nutrients protect blood vessel walls from oxidative damage, and folate helps lower homocysteine levels, which can damage the cardiovascular system.
- Dark chocolate
Epicatechin in cocoa increases the concentration of nitric oxide, a key compound for blood vessel health, and helps regulate blood pressure. Choose only dark chocolate with a cocoa content of at least 70%.
- Avocado
Avocados, which are rich in heart-healthy monounsaturated fats and vitamin E, continue on the list of healthy heart-healthy foods. Add it to salad to increase the absorption of carotenoids (such as spinach, tomatoes, carrots, peppers), which also protect the heart.
- Chia and flax seeds
They are rich in omega-3 fatty acids, alpha-linolenic acid, minerals, soluble and insoluble fiber.
- Garlic
By preventing blockage of blood vessels, garlic slows down the development of atherosclerosis and lowers blood pressure. And numerous natural antioxidants help protect the heart and blood vessels.
- Tomatoes
Tomatoes contain carotenoids and the powerful antioxidant lycopene. It lowers blood pressure and bad cholesterol levels, thereby protecting the heart and blood vessels.
TOP of the most harmful foods for the heart
For excellent health and wellness, it is important to try to eat a plant-based diet rich in antioxidants. At the same time, it is necessary to reduce the consumption of “empty” disease-causing calories. Of course, you can sometimes pamper yourself, you just need to know when to stop. You already know what foods are good for the heart, but those foods that cause inflammation in the body.
- Added sugar
Added sugar (for example, in industrially processed foods) stimulates the release of inflammatory cytokines.
- Refined carbohydrates
White refined flour, white rice and cooked foods have a rapid negative effect on blood sugar and are known for their inflammatory effects. Try to choose unprocessed whole grain carbohydrates and derived foods (bread, pasta, etc.) – buckwheat, amaranth, millet, teff, oats, corn, quinoa, spelled.
- Transgender
They are found in fast food and fried and baked foods such as pastries, cookies, donuts, snacks, crackers, chips, and some margarines. Research has shown that consumption of trans fats is associated with higher levels of inflammatory biomarkers in the blood.
- Monosodium glutamate – flavor enhancer
Monosodium glutamate contributes to the development of significant inflammation, general obesity and type II diabetes. In addition, it causes liver inflammation and non-alcoholic steatohepatitis.
- Nutritional Supplements
These include all non-natural foods that are added to food to increase shelf life, reduce cost, and change the natural taste. For example, preservatives, artificial sweeteners, colors and flavors.
- Excess alcohol
A small amount of alcohol – up to 7 standard drinks per week – may even benefit the body, according to several studies, but exceeding this dose increases inflammatory markers.
General recommendations for improving the functioning of the cardiovascular system
Various studies show that walking for only 1–2 hours a week (that is, 15–20 minutes a day) decreases the likelihood of a heart attack, stroke or diabetes, and decreases the risk of premature death.
There is only one way to eliminate inflammation – to eat foods in their “natural form”. Give preference to complex carbohydrates (such as fresh fruits and vegetables). Minimize your intake of omega-6 rich oils and processed foods prepared with them. Remember that you need foods and vitamins to keep your cardiovascular system healthy.