10 great foods that are beneficial to the heart - HEALTYMON - healty exercise

Monday, January 6, 2020

10 great foods that are beneficial to the heart

Green leafy Yesil
Green leafy vegetables such as spinach, cabbage and black Yesil are rich sources of vitamins, minerals and antioxidants. In particular, it is a great source of vitamin K, which helps to protect vessels and clot healthy blood. Leafy Yesil vegetables are also high in dietary nitrates, which have been shown to lower blood pressure, reduce vascular stiffness and improve the function of cells lining blood vessels.

Increasing the intake of Yesil leaf vegetables in a healthy diet reduces the risk of heart disease. Studies show that taking high amounts of Yesil leaf vegetables significantly reduces the risk of coronary heart disease.



Whole grains
Whole grains also contain three nutrient-rich parts of the grain: seed, endosperm, and Bran. Common types of whole grains include whole wheat, brown rice, oats, rye, buckwheat, and quinoa. Compared to refined grains, whole grains are more zendin in fiber. This in turn helps to reduce” bad " LDL cholesterol and hence reduce the risk of heart disease.

Many studies show that consuming more whole grains in a healthy diet scheme can benefit heart health. It has been shown in several studies that consuming at least three servings of whole grains per day reduces systolic blood pressure (high blood pressure) by 6 mmHg, which in turn reduces stroke risk by about 25 percent.

When buying whole grains, read the ingredients label carefully. Phrases such as” whole grain "or” whole wheat "indicate a whole-grain product, while words such as” wheat flour" may indicate that it is not whole-grain.



Fruits
Strawberries, blueberries, blackberries and raspberries are packed with important nutrients that play a central role in heart health. The fruits are also rich in antioxidants, such as anthocyanins, which protect against oxidative stress and inflammation, which contribute to the development of heart disease.

Studies show that eating strawberries can reduce several risk factors for heart disease. For example, in a study of 27 adults with metabolic syndrome, drinking a beverage made from freeze-dried strawberries for eight weeks was shown to reduce "bad” LDL cholesterol by 11 percent.

In another study, eating blueberries daily was shown to improve the function of cells that help control blood pressure and blood clotting. Additionally, an analysis of 22 studies shows that eating fruit was associated with reductions in "bad” LDL cholesterol, systolic blood pressure (big blood pressure), body mass index, and some markers of inflammation.

The fruits can be a hearty snack or a delicious and low-calorie dessert. Try adding a few different species to your feeding scheme to take advantage of all the benefits of fruits.



Avocado
Avocados are an excellent source of healthy monounsaturated fat, which lowers cholesterol levels and the risk of heart disease. Even 1 avocado eaten every day can reduce” bad " LDL cholesterol. In addition, eating avocados regularly reduces the risk of developing metabolic syndrome.

Avocados are also rich in potassium, an essential nutrient for heart health. 1 avocado contains 975 milligrams of potassium, which means about 28 percent of the amount you need in a day. Taking at least 4.7 grams of potassium a day can reduce blood pressure by an average of 8.0 / 4.1 mmHg, which means a 15 percent lower stroke risk.



Oily fish and fish oil
Fatty fish such as salmon, mackerel, sardines and tuna are rich in omega-3 fatty acids, which have been extensively studied for their heart health benefits. Studies show that consuming at least 2 servings of oily fish per week lowers blood pressure levels. It is also known that regular long-term fish consumption (2 days a week) lowers cholesterol, blood triglycerides, fasting blood sugar and blood pressure.

Fish oil is another option to get your daily need for omega-3 fatty acids if you can't consume seafood too much. Fish oil supplements are known to reduce blood triglycerides, improve vascular function and lower blood pressure.



Walnut
Walnuts are a major source of micronutrients and fiber, such as magnesium and manganese. Research shows that adding a few servings of walnuts to your diet can help protect against heart disease. Eating walnuts can reduce "bad” LDL cholesterol by up to 16 percent, according to one review. It can also reduce blood pressure, oxidative stress and inflammation.



Tomato
Tomatoes contain lycopene, a natural plant pigment with strong antioxidant properties. Antioxidants help to destroy harmful free radicals by preventing oxidative damage and inflammation, both of which can contribute to heart disease.

Consuming high amounts of lycopene-rich foods reduces the risk of heart disease and stroke. Eating tomatoes regularly is known to raise "good" HDL cholesterol. Higher levels of HDL cholesterol can help remove excess cholesterol and plaque from veins to keep your heart healthy and protect against heart disease and stroke.



Almond
Almonds are an incredibly good food and have a long list of vitamins and minerals that are crucial to heart health. It is a source of monounsaturated fat and fiber, two important nutrients that can help protect against heart disease.

Research shows that eating almonds can also have a strong effect on your cholesterol levels. Almond consumption also raises HDL cholesterol, which can help reduce plaque build-up and keep vessels clean. Remember that almonds have a high nutritional value as well as a high calorie. If you're trying to lose weight, measure your portions and reduce your intake.



Garlic
Garlic has been used as a natural remedy to treat various ailments over the centuries. In recent years, research has confirmed its strong medicinal properties and suggests that garlic can even help improve heart health.

The fact that garlic positively affects heart health is due to the presence of a compound called allicin, which is believed to have numerous therapeutic effects. Research shows that garlic lowers blood pressure and reduces LDL cholesterol.

Consuming garlic raw is the healthiest. If you can't consume raw, crush the garlic and let it sit for a few minutes before cooking. This allows the formation of allicin, maximizing its potential health benefits.



Olive
The benefits of olive oil, a staple in the Mediterranean diet, to heart health have been documented. Olive oil is packed with antioxidants that can ease inflammation and reduce the risk of chronic disease. It is also rich in monounsaturated fatty acids. All of these are very important in terms of heart health.

Regular olive oil consumption reduces the risk of developing heart disease by 35 percent. You can take advantage of many benefits of olive oil by drizzling it over cooked dishes or using it as a salad dressing.

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