Our heart is one of the main organs that we must maintain in perfect health in order to live fully, to be energetic and vital. Our heart “hurts” when we are sad, “runs” crazy when we are in love, “bursts” with joy or almost “jumps” out of fear. We associate it with our feelings, but it also participates in the key physiological processes that are paramount to our lives. We dug around and found out what are the healthy foods that support heart health in order to strengthen its effective activity by including them in our daily menu. See for yourself.
The addition of fresh herbs makes many of the other foods good for the heart, as fresh herbs replace salt, fat and cholesterol. These sources of flavor, along with nuts, small stone fruits and even coffee, contribute to an effective heart-healthy diet. Read the full article to find out about other delicious ways to protect your heart from heart disease, stroke, high blood pressure, high cholesterol and diabetes. Rosemary , sage , thyme and oregano contain antioxidants.
Its delicate grains are rich in heart-healthy nutrients such as folate, antioxidants, magnesium to lower blood pressure and fiber, which control both cholesterol and blood sugar levels. Traditional black beans are a good addition to your soups and salads, but be sure to soak and rinse beforehand to wash away the inhibitors. Red wine and resveratrol If you consume alcohol, moderate amounts of red wine
turn out to be a good choice for the heart. Resveratrol and catechins, the two antioxidants in red wine, can protect arterial walls. Wine stimulates HDL – good cholesterol. Do not exceed one glass for women and one or two for men and be sure to consult your doctor. Alcohol can be a problem for people consuming aspirin and other medications. Too much alcohol harms the heart.
Salmon is a super food
One of the most heart-healthy foods – salmon is rich in Omega 3 EPA and DHA. Omega 3s reduce the risk of arrhythmias that can lead to serious heart problems. Salmon reduces blood triglycerides and inflammation. Two meals a week of salmon or other oily fish are recommended. Bake it in foil with herbs and vegetables. Consume with special fish sauces and in various salads. Extra virgin olive oil This oil, made from the first pressing of olives, is especially rich in heart-healthy antioxidants called polyphenols, as well as healthy monounsaturated fatty acids. When the olive oil
replaces saturated fats from oil, it helps lower cholesterol. Polyphenols protect blood vessels. Use for salads, cooked vegetables. Look for cold-pressed options and consume within 6 months after opening. Walnuts A small handful of them (50 grams) a day can reduce cholesterol and inflammation in the heart arteries. Walnuts are rich in omega 3, monounsaturated fats and fiber. The benefits come when walnuts replace bad fats from chips and biscuits and at the same time you do not increase calorie intake. A handful of walnuts contain 300 calories. Walnut oil also contains omega 3 and you can safely use it in salads.
Almonds combine well with vegetables, fish, chicken, even desserts and only a handful of them provide you with heart-healthy nutrients. Almonds are rich in vitamin E, plant sterols, fiber and heart-healthy fats. They help reduce LDL bad cholesterol and reduce the risk of diabetes. Edam (green soy) Green soy goes beyond Japanese restaurants, where it is consumed as a tasty appetizer. Edam contains soy protein, which lowers triglycerides. Half a cup of edam contains 9 grams of fiber, which helps lower cholesterol, which is equivalent to four slices of wholemeal bread. If you use frozen edam, boil it and serve warm.
Include soy protein more often by replacing red meat with tofu. In this way, you replenish all the heart-healthy fiber, minerals and polyunsaturated soy fats and avoid clogging the arteries with saturated fats. Add tofu to soups to fill them with protein without added fat. Sweet potatoes They are a healthy alternative to white potatoes for people who want to protect themselves from diabetes because they have a low glycemic index and do not cause a rapid jump in blood sugar. Sweet potatoes are rich in fiber, vitamin A and lycopene, which in turn makes them even better for the health of your heart. Emphasize their natural sweetness by garnishing them with cinnamon and lemon flavor instead of sugar topping.
These sweet and juicy fruits contain pectin – the fiber that fights cholesterol, as well as potassium, which controls blood pressure. According to a study, the consumption of oranges improves the function of blood vessels and slightly reduces blood pressure through the antioxidant hesperidin. An average size orange contains about 62 calories and 3 grams of fiber. Swiss beets This dark green leafy vegetable is rich in potassium and magnesium, minerals that help normalize blood pressure. In addition, Swiss beets are rich in fiber, vitamin A, antioxidants, lutein, zeaxanthin. Serve with grilled meats or eat with fish. Stew with olive oil, garlic, herbs and pepper.
According to recent studies, these sweet, crunchy vegetables can control blood sugar levels and reduce the risk of developing diabetes. Due to their high content of soluble fiber (similar to those in oats), they also fight high cholesterol. Why not grate carrots in spaghetti sauce or cake flour? Barley Try this nut to taste, whole grain cereal instead of rice for dinner or add it to soups and stews. Barley contains fiber, which helps lower cholesterol and blood glucose levels. Peeled or “whole grain” barley has the highest nutritional value. Crushed barley is suitable for breakfast cereals or as a standalone dish. Barley semolina is easy to prepare, but it lacks most of the useful fibers.
Oats, in whatever form, help your heart by lowering bad cholesterol. A warm bowl of oatmeal satisfies you for hours and keeps blood sugar levels within stable limits, making it an ideal food for diabetics. When making pancakes or other pasta, replace 1/3 of the traditional flour with oats . Flaxseed Shiny, honey-colored, flaxseed
There are three health benefits to your heart – fiber, phytochemicals called lignans and ALA, omega 3 fatty acids from plants. The body converts these fatty acids into the most powerful omega 3 – EPA and DHA. Ground flaxseed has the highest nutritional characteristics and can be added to cereals, yogurt, pasta, sandwiches and much more.
Low fat yogurt
Low-fat dairy products have been linked to bone health, but they also help lower high blood pressure. Milk is rich in calcium and potassium, and yogurt contains twice as many of these valuable minerals. Choose low-fat or low-fat options to be sure of high calcium and low fat. Use milk instead of water in instant oatmeal, hot chocolate and dry soups. Sterol-Fortified Foods Want the beneficial properties of the plants in your sandwich or milk?
and orange juice will do an ideal job when enriched with cholesterol-fighting sterols or stanols. These plant extracts block the absorption of cholesterol in the gut and can reduce bad cholesterol by 10% without affecting good cholesterol. Consume at least two grams of sterols a day. Coffee Coffee and tea protect you from diabetes II. According to studies, people who consume 3-4 cups a day reduce this risk by 25%, and even decaffeinated coffee works. People who already have diabetes or high blood pressure should be careful because caffeine can complicate these conditions. Choose black coffee or oil-free latte to limit fat and calories.
Hot red pepper
Sprinkle it on meals to prevent spikes in insulin levels after eating. According to a small study done in Australia, adding chili to the sandwich of obese participants leads to lower insulin levels. Chili is a mix of five spices, while dried paprika contains only hot red peppers. Both are good substitutes for salt in recipes. Himalayan salt Moderate salt consumption stabilizes blood pressure and heart rate, is vital for the elimination of acids from cells in the body, regulates blood sugar. The consumption of Himalayan salt is especially beneficial
which contains over 84 minerals. It helps restore salt balance, strengthens blood vessels and normalizes blood pressure. For people in good health is not recommended more than 3-4 grams of added salt per day. In high blood pressure, kidney failure, advanced atherosclerosis and some metabolic diseases, a limited, lower intake is recommended. Cherries Cherries are rich in anthocyanins, an antioxidant that is believed to support blood vessels. The large, heart-shaped sweet cherries, dried cherries and cherry juice all supply us with antioxidants. Sprinkle dried cherries on cereal, lettuce or rice.
The list of health benefits of this fruit is huge, but the anthocyanins contained in it give it a deep blue color and help a healthy heart. In addition, blueberries contain ellagic acid, beta carotene, lutein, folate, vitamin C, magnesium, potassium and fiber. Add dried or fresh blueberries to your yogurt, cereal or pancakes. Puree them and consume for dessert.
You have seen for yourself that healthy heart foods are actually extremely tasty. A complete nutritious diet, combined with positive thinking, good friends to spend time with and, of course, beautiful love thrills, is a guarantee for the good health of your heart. Take care of him to enjoy for many more years the happy events that life gives you. Feed him with a lot of love and healthy food and it will pay off properly.