The heart is the main organ of the circulatory system. It, like a powerful and tireless pump, pumps blood through the vessels throughout a person’s life. In adults, the heart contracts from 55 to 70 beats per minute, managing to overtake about 5 liters of blood during this time. It goes without saying that with such intensive work, the hardworking body must be supported. This requires introducing heart-healthy foods into the diet.
We are talking about fatty fish – mackerel, trout, salmon, omul, whitefish, etc. They contain omega-3 polyunsaturated fatty acids, which have the ability to: – reduce triglycerol and cholesterol levels; – prevent blood clots in the arteries; – strengthen the walls blood vessels; – to prevent atherosclerosis, etc.
Just 4-5 slices of fatty fish per week can reduce your risk of heart disease by 44%. This figure was named by scientists after a medical experiment in which thousands of people took part and which lasted 30 years
Apples
Cardiologists call apples the most “hearty” fruit. They are the record holders among others in terms of the content of flavonoids – substances with antioxidant properties, that is, they are capable of preventing premature aging of the body and prolonging the efficiency of organs, and primarily of the heart. Flavonoids also actively expel “bad” cholesterol from the blood. It is good to eat fresh apples every day.
Cabbage
In addition to heart-healthy vitamins and microelements, broccoli and white cabbage contain large amounts of folate, or folic acid, a water-soluble vitamin of group B. And it can lower the level of homocysteine in the blood.
Homocysteine, a rare sulfur-containing amino acid, is a significant risk factor for heart disease. Loosens the walls of blood vessels. Excess homocysteine levels provoke blood clots and myocardial infarction
Spinach, peanuts and porcini mushrooms are also rich in folate. Be sure to include these foods in your diet, and you will avoid many “heart” troubles.
Raspberry
Raspberries, like raspberry jam (literally 5-6 teaspoons a day), are an excellent replacement for aspirin, which is traditionally taken by cores to prevent blood clots. Berries strengthen the walls of blood vessels due to their high content of salicylic acid, vitamins C and P, potassium, which has a beneficial effect on the work of the heart, and copper, which is a reliable protection of the organ from stress. Blackberries have a similar beneficial effect.
Dried
Dried apricots are the leader among dried fruits in terms of the content of potassium, magnesium, iron and phosphorus, which are so necessary for the normal functioning of the heart. The concentration of these microelements in dried apricots is even higher than in fresh apricots. It is enough to eat 150 grams of a valuable product per day to significantly reduce the risk of angina attacks. Of course, if there is an opportunity to include fresh apricots in the diet, do not neglect this: they contain a lot of vitamins, which, unfortunately, are lost when drying or drying.
bananas
Excellent “fuel” for the heart. To preserve protein compounds in the heart muscle, restore potassium balance in the body and tame the disturbing heart palpitations, eat 1–2 bananas daily.
Olives
The drupe lowers blood pressure and high levels of “bad” cholesterol in the blood. Scientists have shown that only 3-4 olives a day can reduce the risk of blood clots in blood vessels. Plus, they protect the body from oxidative stress, which is extremely important for the heart.