Healthy Foods For The Heart

The heart is the main organ of the circulatory system, which is a kind of natural pump that pushes blood through the blood vessels. In adults, the body makes an average of 55 to 70 beats per minute. Despite the vital function assigned to it, the heart is small in size - its weight varies from 240 to 330 grams (in adults).

The care of this body should not be underestimated. One of the most important factors determining his health is food. That's why we'll talk about her.

Products useful for the heart and blood vessels

• Avocado - contains copper, iron, vitamins B6, B12, E, C, enzymes; lowers cholesterol and improves memory;
• Grapefruit - it contains glycosides that give a bitter taste to the inside of the fruit. In addition, it improves heart function, preventing the development of atherosclerosis and myocardial infarction, normalizes digestion;
• Apples - contain potassium, malic acid, pectins (plant fibers have the ability to bind toxic substances); reduce the risk of neoplasms, reduce swelling, normalize blood pressure;
• Pomegranate - rich in antioxidants; normalizes blood circulation, prevention is against the development of atherosclerosis;
• Flaxseed oil and seeds - they contain a lot of Omega-3 fatty acids, prevent the formation of blood clots;
• Marine fish - the presence of Omega-3 fatty acids; reduce the risk of myocardial infarction. Regular consumption of fish lowers blood triglycerides as well as inflammation. It is recommended to eat fish twice a week.
• Chocolate - is also good for the heart, but only one that has a cocoa content of at least 70%, it lowers blood pressure;
• Nuts (walnuts, almonds) and peanuts - they all contain substances that have a beneficial effect on the heart. Almonds are a source of vitamin E, fiber and protein - all the nutrients needed to keep your heart in good shape. Walnuts improve heart function by supplying the body with beneficial omega-3 fatty acids and antioxidants. Eating 50 grams of walnuts a day improves blood vessel function in people with diabetes and also protects those who are at risk for heart disease. Nuts lower cholesterol and help control hunger.
• Legumes - Legumes are rich in amino acids, fiber and antioxidants. They are one of the most useful and affordable super foods. Black beans, for example, contain folic acid, iron and magnesium; the lens is also enriched with iron. Eat legumes every week.
• Oats - a special place should be given to oats. The classic oatmeal or other breakfast, prepared from grains rich in valuable nutrients, lowers cholesterol, helps to lose weight and maintain a healthy weight. Choose whole grain oatmeal and avoid instant and processed ready-made cereals.
• Green leafy vegetables - these are undoubtedly the best vegetables and the most suitable choice for your healthy salad. They are low in calories and contain vitamins A and C, as well as folate, manganese, potassium, fiber and many others. These important nutrients allow the blood to clot normally, prevent calcification of the arteries and even prevent bone fractures. They lower cholesterol in the body and increase heart health through the anti-inflammatory properties they possess.
• Tomatoes and tomato products - tomatoes contain a solid dose of vitamin C and are rich in lycopene (actually lycopene is responsible for their red color). Vitamin C is an antioxidant that protects cells from damage, so you can be sure that by eating tomatoes, you are giving your body the best. Prepare the tomato sauces yourself, instead of using ready-made ones, to make sure that they contain only useful ingredients.
• Berries - rich in antioxidants and are a great choice for breakfast and to maintain a healthy heart. Fruits increase good cholesterol and reduce bad cholesterol by lowering blood pressure. In addition, they are low in calories, fat-free (whether fresh or frozen), and contain nutrients that support bone growth and the conversion of fat into energy. These small fruits are a real weapon in the fight against cancer. Their benefits are not limited to this, because berries also increase the levels of nitric oxide - a molecule that helps relax blood vessels. For good health, consume the fruits daily, and blueberries are considered the most useful.
• Wine - Although not a food, red wine ranks among the heart-healthy products, being one of the few drinks allowed for the health of the body. Resveratrol and catechins, two antioxidants contained in it, can protect the walls of arteries. But keep in mind that the recommended amount is one glass, which is equal to about 150 milliliters.

Foods that harm the heart

The main reason why this important organ is not healthy is the poor condition of blood vessels, which prove to be insufficiently passable for blood flow. As a result, blood clots form, and a heart attack is not far off.

• pork and beef - increase cholesterol levels;
• margarine - produced on the basis of trans fats;
• all products that have undergone culinary treatments frying and smoking;
• fast food and popcorn - prepared using solid fats;
• salt - retains fluid in the body, which causes the formation of edema and high blood pressure, which often leads to thinning of the walls of blood vessels and rupture;
• marinades, spices, vinegar - these products overexcite the heart nerve, the arteries overflow, which increases the likelihood of rupture (rupture) of the aorta.

The most useful and harmful foods in certain heart diseases

• useful - vegetable fats, fruits and vegetables (without crude fiber), seafood, cottage cheese, porridge, vegetarian soups;
• harmful - pastries, fatty fish, meat, smoked products, sausages, cooking fats, high-fat dairy products.

• useful - fruits and vegetables (cooked, baked or finely grated), leafy vegetables, nuts, wholemeal bread, pasta and cereals, seafood, dairy products, rosehip decoction, tea, sweet and sour fruit juices;
• harmful - fatty meat dishes, offal, salt (not more than 3-5 grams per day), sugar in large quantities, fresh bread, butter dough products, sausages, canned food, legumes, garlic, onions, coffee, cocoa, grape juice .

• useful - purifying the body products: fruits, vegetables, dairy; very useful are dried apricots and other dried fruits, oshav from them, also leafy vegetables, nuts and bread without flour;
• harmful - salt, pastries, mushrooms, broths, radishes, spinach, onions, garlic; pepper, horseradish, mustard; coffee, cocoa and chocolate.

General recommendations:

To ensure proper heart function, doctors advise to adhere to the Mediterranean diet, which has a pronounced antisclerotic effect. This diet is rich in fruits, vegetables (including leafy vegetables), nuts, fish and seafood. Bread, cereals, olive oil, sour milk products are also consumed.

An important role in the prevention against the development of heart disease has a regular and complete diet. For healthy people it should be 3-4 times a day. If there are any cardiac disorders, doctors recommend a separate meal 5 times a day.