5 Heart-healthy Foods

1. Blueberries

Blueberries are rich in antioxidants that reduce bad LDL cholesterol in the blood. And it is known that it is the basis of cardiovascular disease, heart attack and stroke. A study by the USDA Human Nutrition Center found that the antioxidants in blueberries from 40 other fruits and vegetables are most active in the body.
They, as well as blackberries, black raspberries, blackcurrants and red grapes contain one of the strongest antioxidants - anthocyanin, to which they owe their specific color.
To have a beneficial effect on the heart, blueberries should be consumed in a bowl every day, whether fresh, frozen or dried.

2. Oatmeal

Some time ago, oatmeal was regularly present on our table. Today, a more popular option is to consume oatmeal with milk.
Half a cup of them provides us with 130 kcal and 5 g of fiber, which help maintain weight, lower cholesterol and heart health.
This type of food is also useful with slow-digesting carbohydrates, which saturate and recharge for a long time: from breakfast to lunch.
Against the risk of diabetes and heart disease helps the choice of foods in the regular menu such as wheat, barley, rye, millet, brown and wild rice, quinoa. It is important to use whole grains when preparing meals, not a refined product that has lost its useful nutrients.
Naturally, these grains can be consumed in finished products, such as bread, spaghetti and others.
It is recommended to provide 30-40 g of oats or other nuts per day.
 

3. Salmon

Salmon is one of the best sources of healthy fats - omega-3 fatty acids. They are also found in sardines, herring and mackerel. Omega-3 fatty acids have the ability to lower triglycerides in the body. Their high level, as well as bad cholesterol, is a signal of risk for heart health and the development of diabetes.
However, omega-3 robs bad fats in the blood, which prevents the formation of seals, plaques and blood clots. This avoids obstruction of blood circulation and blockage of blood vessels and ensures the maintenance of a normal heart rate.
Oily fish should be eaten at least twice a week, 85-170 g per serving.

4. Soy

Soy is rich in omega-3 fatty acids, proteins, vitamins and minerals. Soy proteins are an alternative to those in red meat. Soy is lower in fat but high in fiber than meat.
Studies have repeatedly shown that diets low in fat and including soy protein contribute to lowering bad cholesterol in people with high levels. There is another feature - the lowering of cholesterol is more in those who follow a similar regimen before taking drugs ... The
American Heart Association recommends taking a minimum of 30 g of soy protein per day. They can be obtained by consuming soy, soy nuts, soy milk, soy flour, tofu, tempeh and more.

5. Spinach

Spinach is rich in vitamins, minerals and antioxidants that have a prospective effect against cardiovascular disease. The same applies to vegetables such as broccoli, kale, cabbage varieties with dark green leaves ...
Spinach also contains omega-3 fatty acids, folic acid. This vitamin reduces the level of homocysteine ​​in the blood, which is considered a risk factor for heart attack and stroke.
So, it's spring and you can enjoy salads and dishes of all kinds of green leafy vegetables!