Top 10 Healthy Foods for the Heart

Heart and vascular diseases are one of the main causes of death in the world. However, there are many foods that can help prevent heart disease and improve heart health. In this article we will look at the top 10 healthy foods for the heart.

1. Fish

Fish is a fundamental product of the heart diet. It contains many omega-3 fatty acids, which can help lower blood cholesterol and the risk of heart disease. Russian scientists claim that regular consumption of fish reduces the risk of heart attacks and heart attacks in women.

2. Oat flakes, bran, legumes, beans

These products are good for the heart due to soluble fiber, which carefully protects blood vessels from harmful cholesterol. In order to maintain normal blood pressure, you need to include one serving of cereals in your daily diet.

3. Olive oil

Olive oil contains many natural antioxidants - fat-soluble vitamins A and E, which protect the heart muscle from free radicals. It is enough to consume 1 tablespoon per day.

4. Broccoli

Broccoli contains the substance sulforapane, which prevents the formation of atherosclerotic plaques. In addition, vitamin C and beta-carotene are excellent antioxidants - they slow down aging.

5. Garlic

Garlic is simply a balm for the myocardium, as it contains about 70 active substances that are beneficial for the heart muscle. Also, the polysulfides contained in garlic activate blood flow and reduce blood pressure.

6. Nuts

Nuts contain omega-3 fatty acids, which promote the functioning of the heart and blood vessels. In addition, nuts contain a lot of useful potassium and magnesium, vitamins B, C, PP.

7. Apples

Apples are a storehouse of flavonoids, which are indispensable for the prevention of coronary heart disease and other cardiovascular diseases. In addition, they also reduce the level of “bad” cholesterol in the blood. The apple phytoelement quercetin prevents blood clots.

8. Dried apricots

Apricots, both fresh and in the form of dried fruits, are rich in potassium, which promotes the rhythmic functioning of the heart.

9. Pomegranate

This fruit contains polyphenols that lower blood pressure and cholesterol levels. They also have a beneficial effect on blood circulation and prevent the appearance of cholesterol plaques on the walls of blood vessels. It is recommended to consume 150 ml of freshly squeezed pomegranate juice without sugar per day.

10. Avocado

Avocado perfectly regulates cholesterol metabolism, which is beneficial for blood vessels and prevents heart attacks. It is important to eat avocados raw.

In conclusion, proper nutrition is one of the key factors for heart health, and consuming the above foods will help strengthen your cardiovascular system and prevent the development of many heart diseases. However, you should always consult your doctor or nutritionist before changing your diet.