Take Care of Our Heart With Good Food | Food That Take Cares of the Heart
A healthy lifestyle can drastically reduce the risk of a heart attack. Nutrition plays the central role in this. It should be Mediterranean or with an Asian touch, in any case with lots of vegetables, fish, and good oils.
Cardiovascular diseases are the primary cause of death in various countries. Heart attacks and strokes can be avoided through a consistently healthy lifestyle. In addition to giving up tobacco, normal weight, and regular exercise, diet plays a central role. A recent study says: Almost half of the deaths from cardiovascular disease are due to poor diet.
Nutrition studies repeatedly try to determine the exact proportion of individual foods in heart protection. Several foods have a positive effect on blood pressure, blood lipids, and inflammation in the body - all factors that can put the heart at risk.
a. Best food for the heart
b. Green leafy vegetables
c. Whole grains
d. Berries
e. Nuts and Almonds
f. Legumes
g. Olive Oil
h. Tomatoes
i. Avocado
j. Garlic
k. Green Tea
l. Dark Chocolate
Green Leafy Vegetables
Natural green foods also regenerate and keep you healthy. That is why it makes more than sense to include green leafy vegetables on the menu.
It is not for nothing that green is the color of life and vitality. Natural green foods also regenerate and keep you healthy. Therefore, it makes more than sense to cover the greens in meals with more than just a parsley garnish.
Improves vascular function. The nitrates contained have proven to be effective blood pressure lowers. Copious consumption of green vegetables lowers the risk of heart diseases.
Green leafy vegetables strengthen the immune system, can drive away bacteria and viruses, and are excellent free radical scavengers. There are more than a handful of good reasons to offer our family green, leafy vegetables every day.
Advantages of green leafy vegetables:
- High Iron Content
- The bitter substance that stimulates digestion, has a diuretic effect, inhibit inflammation and cell protection
- Bioactive Substances
- Chlorophyll
- High in Vitamins and Minerals
- Improve Immune System
- Increases Brain Activity
- Anti-tumor Effect
Whole Grains
Contains dietary fiber, the structural and basic framework of plants does a lot for our health. When we eat enough of it, it has positive effects on the cardiovascular system and digestion. These special carbohydrates are mainly found in the outer layers of the grain and therefore in all whole grain products.
Although fiber is also carbohydrate - just like sugar - certain types of fiber, such as beta-clucans from oats or barley, can help reduce spikes in blood sugar after a meal.
Normal cholesterol levels are the best protection against cardiovascular disease. Certain fiber, such as B. Pectins and beta-glucans have a balancing effect on the cholesterol level in the blood. They carry bile acids outside with the stool. However, our body needs bile acids for fat digestion. So he gets cholesterol, the building material for bile acids, from the blood. This balances the cholesterol level in the blood. A daily intake of 3 g beta-glucan from oats can even lower cholesterol levels.
Berries
When it comes to foods that are both tasty and heart-healthy, berries are high on the list. Berries are one of the most delicious and versatile sources of phytochemicals, which are natural chemical compounds in plants that can also affect humans. There are different types of berries and most of them have different amounts of these valuable nutrients. It is significantly good to include few of these berries in our diet. Blueberries are particularly good for naturally lowering blood pressure and that daily consumption improves the condition of the blood vessels.
Nut and Almonds
It is widely known that nuts are healthy. Many know about their memory-protecting effect. But they are also valuable for cardiovascular health. Walnuts turned out to be particularly effective when they were an integral part of the menu two to three times a week, it reduces the development of cardiovascular disease.
Just a handful of nuts daily can also reduce the risk of premature death. Nuts even seem to be real all-rounders when it comes to health. In this way, they can also help protect against diabetes and infectious diseases.
Nuts develop their positive effect on the heart best when they are enjoyed raw and unprocessed. But if you have to do without natural nuts due to individual intolerances, you could use roasted nuts instead of eliminating them from the menu. However, caution should always be exercised in the event of allergic reactions to nuts.
Legumes
Legumes have a high protein content and are particularly indispensable for low-meat or vegetarian meals. Consuming legumes regularly can even prevent chronic diseases and lower cholesterol levels.
It can help regulate weight-related health problems, such as type 2 diabetes and heart disease. Regular consumption of beans and other legumes can also help lower LDL cholesterol and triglycerides. The values are two important risk factors for cardiovascular disease. Research continues to link legume consumption to good arterial health, improved gut flora, and lower blood pressure.
Olive Oils
The positive health effects of olive oil have been handed down for generations and have now been proven. Due to the fatty acids and aromatic substances, it contains, good olive oil is particularly healthy and tasty. Olive oil protects the heart and helps to maintain healthy body weight.
The high oleic acid content is the reason for the excellent properties of high-quality olive oil. Oleic acid can lower the bad LDL cholesterol. At the same time, the good HDL cholesterol remains unaffected or is even increased. The ratio of LDL to HDL is improved, the total cholesterol level decreases. Accordingly, the health effects of oleic acid are essential. Because it protects the oleic acid in olive oil heart and circulation - a high cholesterol level is an important risk factor for heart attacks. However, like strokes, angina pectoris, and thrombosis, these are also possible consequences of arteriosclerosis.
Tomatoes
Tomatoes are bright red, very aromatic, and at the same time score with some valuable plant substances. The tomato is a powerful vegetable and a real fit-maker with many health-promoting effects for our body. The lycopene content of the plant is said to be able to inhibit the growth of certain tumor cells, for example in the lungs or prostate.
The lycopene contained in tomatoes can improve the health of the human heart and prevent cardiovascular diseases such as arteriosclerosis or heart attacks.
Tomatoes are fragrant, sweet and tasteful, and full of Vitamins, minerals, and antioxidants.
Avocado
The avocado has one of the highest proportions of all fruits when it comes to vitamin E, and vitamin E is known as a great fighter against arteriosclerosis and is a good heart protector. The vitamin K, which is also contained helps blood clotting and supports the pro-heart effect.
Together with the olive, it is the most fatty fruit. But in the case of the avocado, it is almost without exception the valuable monounsaturated and polyunsaturated fatty acids - such as oleic acid, which helps reduce the bad cholesterol LDL in our blood and raises the level of the good cholesterol HDL. And that in turn is good for our heart.
Garlic
Garlic simply adds flavor to many meals. In addition to its widespread use as a flavoring and condiment, garlic offers remarkable health benefits. A study published in the journal Experimental and Therapeutic Medicine in 2019 found that two capsules of garlic extract per day for two months can lower blood pressure and prevent hardening of the arteries in people with high blood pressure.
What we smell is what has the most effect. The sulphurous substances and compounds in leek oil, also known as allicin is an active protector of the cardiovascular system. The components of allicin work, partly in conjunction with other components of garlic, extremely diverse. They kill bacteria and fungi. You can detoxify. They protect the vessels. And they trap free radicals that accelerate skin aging.
Green Tea
If the heart is no longer able to pump the required amount of blood around the body, shortness of breath and tiredness are typical symptoms. Green tea gives hope.
The causes of cardiovascular problems include an unhealthy diet, too little exercise, smoking, and stress. These factors can easily lead to high blood pressure, obesity, diabetes, or calcification of the arteries. Once these symptoms are there, it can lead to a more serious secondary event such as a heart attack or stroke. The importance of preventing the underlying illnesses or complaints that can lead to more serious incidents is illustrated by the fact that more than 90 percent of all heart attacks are due to avoidable risks.
An essential role in the prevention of various diseases play substances such as contained in red wine, tea polyphenols, which prevent the formation of free radicals and thus act as antioxidants that is, they come to the protection of cells and vessels, including atherosclerotic. Green tea in particular is rich in antioxidant substances, namely the said polyphenols.
In addition to the protective effect against cardiovascular diseases, green tea also has other protective properties, such as caries prophylaxis due to the very high fluoride content of the tea plant Camellia sinensis. Also to reduce obesity- Cause of various diseases - green tea is suitable because it has thermogenic properties that ensure better energy utilization in the body and thus accelerated fat burning.
Dark Chocolate
Dark chocolate with a high percentage of cocoa butter is considered a healthy sweet. It contains saturated fats and calories, but also plenty of flavonoids, which have a beneficial effect on blood pressure, insulin levels, and cholesterol levels.
Dark chocolate not only tastes delicious, but it is also beneficial for our health. This is confirmed by a new study that commercial chocolate with high cocoa content shows a positive effect on the heart that occurs just two hours after consumption. The coronary arteries expanded and platelet activity improved.
