10 best foods for heart health.
Have long known that the fight against excess weight, regular exercise and quitting Smoking – effective ways to reduce the risk of heart disease, but the importance of what you eat, underestimate and not worth it.
Right foods helps to control cholesterol levels in the blood and normalize blood pressure: these two factors are the key to a healthy heart.
According to recent studies, good for the heart recognized the so-called Mediterranean diet: lots of fruits, vegetables and whole grains, a little fish oil and limiting refined carbohydrates, sugar, salt and saturated fat. However, the path to a full and balanced diet takes many many years – so why not start with a specific heart-healthy foods? Below is the top ten best!
Oat is full of beta glucans, a special type of soluble fiber absorbing LDL (also known as “bad” cholesterol) blocking the lumen of the artery, which reduces the risk of heart attacks and improves the health of the heart and blood vessels.
If this argument you have not enough to eat an oatmeal, add to it the results of investigations 2014: the oats discovered a special polyphenol antioxidant avenanthramides (AVE), very positively affecting cardiovascular health.
Literally overflowing heart-healthy trace elements avocados by far are worth to include them to your shopping list! Delicious component of many salads is a rich source of butyric acid, which reduces the level of cholesterol, and plant Sterol beta-sitosterol also helps to keep cholesterol under control.
Avocados also contain lots of potassium that helps reduce blood pressure and regulate heart rhythm.
Despite the fact that the consumption of garlic helps to lower LDL “bad” cholesterol, as was supposed earlier, scientists have shown that its regular use prevents arteriosclerosis and various heart disease.
Due to the high content in garlic antioxidants, its regular consumption will help to reduce high blood pressure (difference between the group who consumed garlic, and a placebo in the experiment reached 8%). But if you are not happy with the garlic taste or smell, think about a special garlic food supplements.
4. Dark chocolate
Scientists have found that dark chocolate containing cocoa powder not less than 70% – helps to maintain healthy heart and vessels and reduces the risk of heart disease.
Cocoa – great source of polyphenols, considered to be allies of a healthy heart. However do not get carried away by any chocolate – you can choose only options with low sugar content. For use only a couple of squares of chocolate a few times a week.
The British Fund for the fight against heart disease recommends to eat meat salmon or other fatty fish for example mackerel or sardines, at least once a week. Fish oil is extremely rich in omega-3 fatty acids reduce blood triglyceride levels and regulating the heart rate and blood pressure, preventing the formation of arterial plaques.
Adhere to the principles of vegetarianism? Vegetable sources of omega-3 fatty acids are Flaxseed, leafy greens and nuts. However, if you are over 60 years old – check with your doctor about necessary supplements.
Walnuts are considered as Champions among their counterparts on the utility level of the heart. In a modest-looking nut is hidden a huge benefit – for example, impressive reserves of omega-3 fatty acids.
Also walnuts are rich in soluble fiber and plant sterols, which reduce cholesterol in the blood, and also contain L-arginine and vitamin E that supports heart health and arteries.
7. Canola oil
Olive oil – based Mediterranean diet and its benefits for the heart there is no doubt among scientists, however, canola oil can easily give him the advantage. In detail to his cousin olive, canola oil also contains healthy monounsaturated fats that help to lower cholesterol levels in the blood, but the content of omega-3 fatty acids in rapeseed oil are higher – despite the fact that saturated fats are less.
And unlike olive, canola oil is not destroyed at high temperatures, so it is much more suitable for cooking.
You may think that this advertised cabbage is too overrated, but believe me: she deserves it! In addition to the high content of soluble fiber, lower cholesterol, and carotenoids, to prevent clogging of the arteries, Kale (another name) is also an excellent source of omega-3 fatty acids.
If the cabbage is not for sale with your store, replace it with spinach, white cabbage or broccoli.
Like other useful berries, strawberries and blueberries, blueberries significantly lowers the risk of heart disease. All these berries are rich in anthocyanins – the pigments that give them bright purple or red – which can help to reduce blood pressure and expand the lumen of the arteries.
In addition, blueberries contain antioxidant pterostilbene, which helps the body metabolize the “bad” cholesterol.
Tomatoes are rich in potassium – the “item hearts”, besides are the best dietary sources of lycopene. Lycopene, belonging to the group of carotenoids, prevents oxidation of cholesterol and formation of arterial thrombus, thereby reducing the risk of heart disease.
It’s worth noting that for better absorption of lycopene is more useful to use tomatoes raw in combination with monounsaturated fats, or a valid delicate cooking procedures.