Choosing the right foods is important if you want to keep a healthy heart.
Which will help to keep the arteries flexible and protect them from possible damage. Teresa Fung, adjunct professor in the Department of Nutrition at Harvard Medical School, said researchers have always found that the Mediterranean diet, which is high in fruits, vegetables, beans, nuts and healthy fats, helps to maintain a healthy diet for better cardiovascular health.
She therefore recommends a selection of the best heart foods to incorporate every day to keep a heart healthy.
- Here is a list of the 5 best heart foods that you can add to your diet:
- Extra virgin olive oil is one of the best foods for the heart
Olive Oil:
Olive oil, which is an integral part of the Mediterranean diet, lowers LDL cholesterol levels and increases HDL cholesterol levels.
Olive oil can also slow down the aging of the heart. A 2011 study published in the American Journal of Clinical Nutrition found that diets high in olive oil reduced endothelial damage and dysfunction. The endothelium is the innermost layer of blood vessels in the walls of the arteries that help with blood flow.
Tip: Try replacing saturated fats like butter with olive oil. To avoid chemical treatment during bottling, opt for cold-pressed extra virgin olive oil.
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Fatty fish
Salmon is one of the best foods for the heart, and is one of the best sources of two long-chain omega-3 fatty acids, EPA and DHA. EPA and DHA are known to reduce inflammation throughout the body, lower blood pressure, and improve endothelial cell function.
A 2012 analysis of studies found that just 0.45 to 4.5 grams of omega-3 fatty acids can provide significant improvement in arterial function.
All oily fish are good for the heart, you can also opt for tuna, trout, mackerel, sardines, herring or anchovy.
Tip: Try to eat fatty fish at least twice a week. Fish can be a good source of protein for pregnant women, but they should consult a doctor for recommendations for healthy fish consumption to avoid too much exposure to mercury.
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Barley
Barley is a good source of soluble fiber, which has important benefits for the heart. Soluble fiber prevents fat from accumulating in the body where it could eventually create plaques clogging the arteries. Barley also slightly reduces the production of cholesterol in the liver, which can help control lipid levels. Fiber helps you feel full, avoid overeating, and control weight.
Generally speaking, all whole grains are rich in vitamins, minerals, and fiber that will help you to keep your heart healthy and lower LDL cholesterol and triglycerides.
Tip: The oatmeal is especially recommended because it contains a soluble fiber called beta glucan that helps lower cholesterol. A 2015 study published in the American Journal of Nutrition found that oats may be the most effective whole grain at lowering cholesterol.
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ROJVBV (fruits and vegetables of all colors)
It is true that ROJVBV is not really a food.
It means red, orange, yellow, green, blue and purple – all colors of the rainbow. Try to introduce as many colors as possible into your daily diet. Fruits and vegetables play a vital role in heart health because they contain antioxidants that can help protect the arteries. Different colors of fruits and vegetables have different nutritional profiles and benefits.
Tomatoes also particularly recommended because they are rich in vitamins and concentrated tomato products are rich in lycopene . Incorporating lycopene into your diet can help protect your heart, especially if your current diet is not high enough in antioxidants.
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Nuts are among the best foods for the heart
The majority of nuts contain monounsaturated fats, vitamin E, and other natural substances that can help control cholesterol levels and blood pressure. Nuts are also a good source of omega-3 fatty acids of plant origin.
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Don’t forget to practice regular physical activity!
Obviously, no matter how much you eat all of the best heart foods, they won’t be of much use to you if you don’t exercise.
Heart health doesn’t just depend on what you eat. Regular physical activity is essential. To preserve your heart, it is also recommended to drink in moderation and to avoid tobacco.
