Heart Health Also Depends On Proper Nutrition
Author: Nia Rouseberg
Time for reading: ~3
minutes
Last Updated:
August 08, 2022
CHAPTERS (Table Of Contents)
Many foods and herbs reduce cholesterol, blood and maintain heart health. Others hinder his activity.
Heart problems of various nature closely accompany the population of our country in a high percentage. The reasons for this are well known, as some are in the patient's hands and it is up to the patient to put his heart to additional risks. One of these factors is the diet.
We have a huge variety of food products and rich traditional cuisine. At the same time, it is a fact that some typical foods have elevated levels of salt, fat and other ingredients that are harmful to cardiovascular function.
What are the foods that protect the heart?
There are several main groups of foods that should be present in the diet at least a few times a week, and others should be avoided. Adherence to these rules is thought to have a beneficial effect on blood pressure, cholesterol levels, blood sugar levels, body weight, etc.
The main groups of healthy foods are:
- Fresh fruits and vegetables . Mainly recommended carrots, oranges, sweet potatoes (sweet potatoes). Due to their high content of fiber, vitamin A, low glycemic index, they greatly help maintain low cholesterol levels and relieve heart function. Cherries and blueberries are rich in antioxidants (especially anthocyanins), which have a protective effect on the heart. Almost all fruits and vegetables are a source of antioxidants and it is recommended to be present in the diet.
- Fish contains heart-healthy omega-3 fatty acids. In addition to the level of fat in the body, fish is related to the level of blood pressure, heart rate, muscle tone.
- Legumes - soy, beans, lentils . Due to the fact that they are slow to break down carbohydrates, have a high content of plant proteins and fiber, low fat, they are especially valuable to be present in the menu.
- Whole grains - multigrain breads, oatmeal snacks, buckwheat , millet. They are rich in minerals, plant proteins and fiber. It is especially useful to include in the diet of soy products - milk, cheese, meat, as periodic substitutes for standard animal ones.
- Nuts - walnuts, pistachios and almonds are rich in omega-3 monounsaturated fatty acids, especially good for the heart. They also contain vitamin E and fiber. Their presence in the menu is required at least several times a week.
- Fresh herbs - thyme, oregano, rosemary, green and black tea in the form of decoctions, provide much of the necessary antioxidants.
What other eating style recommendations should you follow if you are serious about your heart?
It is good in the products used for cooking to have a serious presence of vegetable fats in the face of olive oil. Rich in polyphenols and useful fats, it helps the proper functioning of blood vessels and reduces the risk of heart attack. An alternative to olive oil are a variety of rapeseed oils, walnut oil, etc.
It is recommended that milk and dairy products be low in fat in order to prevent the body from being overloaded with unnecessary fats. Yogurt, cheese, yellow cheese should not be absent from the diet, because they provide extremely valuable ingredients, but it is desirable that they be in the diet.
It is well known that excessive amounts of salt are harmful to the cardiovascular system. The recommendations are to avoid additional salting of dishes. If this is still necessary, it is good to use iodized salt, such as table salt in our country. In combination with this, the qualities of the so-called Himalayan salt. Rich in antioxidants, it has a beneficial effect on blood pressure, heart muscle, etc.
Alcohol is not recommended in high amounts for all people, not just patients with cardiovascular disease. It is a well-known fact, however, that red wine and the rosveratrol it contains are strong antioxidants. Protects blood vessels from the accumulation of fatty deposits and from ischemia due to rupture or spasm.
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