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A healthy cardiovascular system is a prerequisite for a better quality of life. In fact, there are many ways to improve heart health, such as exercising or taking supplements. However, according to experts, the best way to "save" your heart is to improve your daily diet with heart-healthy foods. Here are the top 21 heart-healthy foods you should choose from.
1. Herbs
Herbs are the top heart-healthy foods that you should regularly add to your daily diet. Herbs are also known as spices, which help to add attractive flavor to dishes. Some herbs such as scallions, coriander, cilantro, coriander, laksa leaves, perilla, basil, ... have different specific flavors, helping to support the health of the cardiovascular system very well. .
In herbs, there are strong anti-inflammatory and anti-oxidant active ingredients, which help strengthen resistance, lower high cholesterol in the blood, thereby effectively preventing cardiovascular problems. Because of this benefit, you should immediately add herbs to your daily meal to maintain a healthy heart.
2. Black beans
Another heart-healthy food that you shouldn't miss is black beans. Black beans are rich in folate, magnesium and antioxidants, which help reduce high blood pressure levels - a leading factor in triggering cardiovascular problems.
Moreover, black beans are also rich in fiber, which helps control blood sugar and blood cholesterol, thereby reducing the risk of atherosclerosis and heart disease. On the other hand, the high amount of folate and vitamin B6 in black beans has the ability to prevent the accumulation of homocysteine, which greatly reduces the risk of blood vessel damage and provides good protection for the cardiovascular system.
You can easily add black beans to your daily diet through soups or salads. This not only adds flavor to the dish, but also helps to add heart-healthy substances.
3. Red wine
According to research, red wine is a heart-healthy food because it contains 2 powerful antioxidants, including catechins and resveratrol. These are antioxidants that protect the artery walls and reduce bad cholesterol levels in the body.
The resveratrol in red wine has the ability to reduce the breakdown rate and size of bad LDL cholesterol that accumulates in the blood. In addition, red wine also contains flavonoids, which help prevent the formation of blood clots and platelet adhesion.
When drinking wine in moderation can help you improve heart health very well. According to experts, you should only drink about 1 drink / day for women and 2 drinks / day for men. People with certain medical conditions should consult their doctor before drinking wine. Sometimes this alcohol can cause problems for people who are taking aspirin and certain other medicines.
Thức uống và thực phẩm tốt cho tim mạch có thể nhắc đến rượu vang đỏ
4. Salmon – “Super” heart-healthy food
Salmon is considered a top heart-healthy food because it's rich in omega-3 fatty acids. This is a healthy fat that reduces the risk of heart arrhythmias and lowers blood pressure levels. high. In addition, salmon also contains triglycerides, which help limit inflammation in the body, thereby preventing the development of cardiovascular problems. According to the American Heart Association's recommendations, you should eat 2 servings of salmon or other oily fish per week for the best cardiovascular health benefits. You can grill salmon in foil along with some other herbs and herbs. In addition, cooked salmon can also be served with salad to increase the nutritional value of the dish.
5. Tuna
Tuna is another fish that costs less than salmon, but also contains omega-3 fats. White tuna generally has more omega-3s than other tuna varieties. You can add this heart-healthy food to your diet through grilled tuna with lemon and dill. Several other types of fish also provide high amounts of omega-3s, including herring, mackerel, sardines and anchovies.
6. Olive oil
Olive oil is a healthy fat that is rich in heart-healthy antioxidants. You can use olive oil in place of saturated fats (such as butter) to lower cholesterol levels and help protect blood vessels. You should eat olive oil with salad, cooked vegetables or bread. For the best flavor, choose olive oil that is cold pressed and used within 6 months.
7. Walnuts
Consuming a small amount of walnuts every day can help you reduce high cholesterol in the blood and significantly prevent inflammation in the arteries of the heart. Walnuts are rich in omega-3 fatty acids, fiber and plant sterols, which promote the health of the cardiovascular system and prevent the risk of heart attack or stroke. You can consume walnuts every day in place of the bad fats in cookies and chips.
8. Almonds
Almonds are another heart-healthy food that you should choose and add to your daily diet. Almonds contain fiber, heart-healthy fats and plant sterols. In addition, almonds also help reduce the amount of "bad" LDL cholesterol in the blood, thereby reducing the risk of cardiovascular disease. You can eat almonds with toast to increase the richness of the cake.
Thực phẩm tốt cho tim mạch có thể nhắc đến hạnh nhân
9. Edamame Japanese soybeans
Edamame Japanese soybeans are a popular appetizer at Asian restaurants. In one cup of Edamame soy contains up to 8 grams of heart-healthy fiber. You can use this type of soybean to make a snack, and help add substances that help improve heart health.
10. Tofu
Tofu is an excellent source of vegetarian soy protein along with a large amount of fiber, minerals and heart-healthy polyunsaturated fats. You can turn tofu into a heart-healthy food by adding them to soups.
11. Sweet potatoes
With a lower glycemic index than white potatoes, sweet potatoes are considered the top choice for people with high blood sugar. Sweet potatoes also contain a large amount of vitamin A, carotenoids and lycopene, which help the body balance blood sugar levels effectively.
On the other hand, sweet potatoes are also a rich source of fiber, which helps support the digestive system and effectively reduces blood fat. Thanks to the above great benefits, you should eat sweet potatoes every day to reduce the risk of cardiovascular disease and prevent blood pressure.
12. Oranges
Oranges are the next heart food that you should add to your daily diet. Oranges contain pectin fiber, which has the effect of fighting bad cholesterol and increasing good cholesterol in the body. On the other hand, oranges also have potassium, which plays an effective role in controlling blood pressure levels.
A new study has shown that when drinking 2 cups of orange juice a day can help promote blood vessel health, thereby blocking factors that trigger heart problems. Moreover, it also helps to effectively improve high blood pressure in men.
13. Rainbow Vegetables
Kale is a dark green leafy vegetable that is rich in magnesium and potassium. These minerals are well known for their good control of blood pressure levels in the body, especially in people with high blood pressure. Spinach also provides the body with a large amount of the antioxidants lutein, zeaxanthin, fiber and heart-healthy vitamin A. You can eat spinach with grilled meat, fish or with other herbs.
14. Barley
You can switch to barley (a whole grain) in place of white rice. The amount of fiber in barley can help you significantly lower your cholesterol and blood sugar levels. Therefore, regular consumption of barley can help you to reverse the risk factors for cardiovascular health as well as other problems.
According to experts, barley is the most nutritious whole grain. You should avoid choosing barley that has been polished, with the bran and outer layer removed, as this can strip away a large amount of heart-healthy fiber. To fully enjoy this heart-healthy food, you can simmer barley into a stew or soup.
Lúa mạch là một trong các thực phẩm tốt cho tim mạch
15. Oatmeal Porridge
Just eating a bowl of hot oatmeal can help you feel fuller for longer, which in turn fights snacking cravings and keeps blood sugar levels more stable over time. This is especially helpful for people with type 2 diabetes.
The fiber in oats also offers positive heart benefits by reducing bad cholesterol (LDL) in the blood. You can get the full nutritional value of oats through proper cooking.
16. Flaxseeds
Flaxseed is a shiny honey-colored seed that ranks among the top heart-healthy foods that everyone should choose. Flaxseed contains three substances that help improve heart health, including fiber, omega-3 fatty acids and phytochemicals (lignans).
You should use ground flaxseed for optimal nutritional value. Alternatively, you can also eat flaxseeds with pies, cereals, yogurt or sandwiches.
17. Low-fat yogurt
To improve heart function and reduce the risk of heart-related problems, you can choose low-fat yogurt. This food is often rich in potassium and calcium, which is not only good for the bone system but also helps to control high blood pressure and prevent heart disease effectively.
18. Sterol-fortified foods
Some foods fortified with sterols and stanols help fight cholesterol, including soy milk, margarine, almond milk, and orange juice. Sterols and stanols are plant extracts that block the intestinal absorption of cholesterol. In addition, these substances also help reduce LDL cholesterol levels by 10% without affecting good cholesterol.
19. Cherries
Cherries are sweet and sour fruits that are loved by many people. You can consume cherries dried or juiced to get the full range of essential nutrients from this fruit.
In cherries contain a large amount of antioxidants anthocyanins, which help protect blood vessels and heart function. You can eat dried cherries with cereal or salad to maintain a healthy heart.
20. Blueberries
Blueberries contain antioxidants anthocyanins, which help support blood vessel function and prevent negative effects on the cardiovascular system. In addition, blueberries also contain a large amount of fiber and a host of other great nutrients such as vitamins, minerals, ... that help strengthen the immune barrier and protect the heart against inflammatory agents. .You can add fresh or dried blueberries to pancakes, cereal or yogurt to enjoy. In addition, you can also use blueberries into desserts by pureeing to form a sweet sauce to serve with other cakes.
21. Dark green leafy vegetables
Dark leafy greens are one of the other heart-healthy foods that are recommended by nutritionists to be added to your daily diet. These vegetables contain large amounts of vitamins, minerals and nitrates, which help open blood vessels to increase the amount of oxygen needed by the heart. Some green leafy vegetables are rich in nitrates, including spinach, lettuce, mustard greens, bok choy, etc. You can eat these vegetables by boiling, sauteing with olive oil or garlic.
When you know the foods that are good for heart health, you should add them to your daily diet to improve your heart, limit heart problems, hypertension, myocardial infarction..
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Reference source: webmd.com
