These products will help to reduce the risk of cardiovascular diseases.
Cardiovascular diseases remain the leading cause of mortality in the world. Improper diet, lack of physical activity, alcohol and Smoking – the main risk factors in the development of cardiovascular diseases.
To reduce the risk of developing diseases of the cardiovascular system, you must first go to the correct diet and be sure to include healthy foods for the heart.
The food for the heart: what is useful and what is harmful?
Besides quitting bad habits and sports activities, strengthen heart health will help the right diet. So, the greatest danger for the heart are:
– saturated and TRANS fats, found in fatty meats, fast food and confectionery products;
– large amounts of salt (ready-made condiments, pickles, chips, sauces, etc.);
– large amounts of sugar and fructose.
Like other organs of our body, the heart does not like processed food, high amounts of salt, sugar and unhealthy fats.
Very few people are so carefully monitor your diet that completely exclude from the diet all harmful for the heart products. However, minimization of the use of such hazards and the prevalence in the diet of healthy foods significantly reduce the risk of developing cardiovascular disease. Below we consider:
– what animal products is good for the heart;
– what plant foods are good for the heart.
Useful products for the heart of animal origin
Mostly useful for the heart plant foods, but there are some products of animal origin that have a beneficial effect on the health of this body:
– salmon – this fish is rich in omega-3 fatty acids, which prevent the formation of blood clots and help reduce the level of triglycerides (the fat that can cause heart disease), so it is recommended to consume at least 2 servings of fatty fish per week. An alternative to salmon, tuna, trout, sardines and mackerel;
– low-fat milk or yogurt – dairy products rich in potassium, which lowers blood pressure and the minimum content of fat will cause the increase of cholesterol; alternative to bananas, oranges and potatoes.
Products of plant origin beneficial for the heart
Ideally, plant foods should dominate the diet of almost any man. As for the heart, most useful vegetable products are:
– nuts – 150 g of nuts a week reduces by half the risk of heart disease due to the content of healthy monounsaturated fats, plus walnuts also contain omega-3 fatty acids, which differ from those contained in fish, but still good for the heart; alternative: flax seed and Chia seeds;
– berries (raspberries, strawberries, blueberries, blackberries) – the polyphenols in these berries help neutralize the effects of free radicals on the body, and fiber and vitamin C reduce the risk of stroke;
– legumes are a great source of fiber, which reduces bad cholesterol; alternative – eggplant, apples, pears, okra;
– oatmeal beta-glucan contained in oatmeal reduces bad cholesterol and supports heart health; alternative – barley, shiitake mushrooms and seaweed;
– olive oil is a great way to limit consumption of saturated fats from meat, whole milk and butter;
– dark chocolate – so chocolate must contain a minimum of 70% cocoa so You get more flavonoids, which lower blood pressure, prevent blood clots and have an antioxidant effect;
– avocado – special texture of avocados due to the presence of healthy fats; besides, avocado has anti-inflammatory properties and helps to prevent the development of atherosclerosis;
– red grapes – thanks to the resveratrol in red grapes is an excellent protector of the cardiovascular system, so a glass of dry red wine is also considered good for the heart.
