Top 10 foods for a healthy heart

Not only lifestyle and heredity affect heart health. Nutrition also plays an important role here. Food can increase cholesterol levels and blood pressure, which in turn leads to heart disease. We have collected 10 foods for heart and vascular health that everyone should include in their daily menu.

Green leafy vegetables

Spinach, kale, and kale are rich in minerals, antioxidants, and vitamins. They are especially valuable for the content of vitamin K, which promotes proper blood clotting and keeps arteries healthy. Regular consumption of these vegetables can lower blood pressure, improve the condition of blood vessels, and reduce the risk of coronary heart disease.

Whole grains

Daily consumption of whole grain products is the prevention and treatment of hypertension. The more natural, unrefined carbohydrates in your diet, the lower the risk of developing coronary heart disease. In addition, eating whole grains lowers cholesterol levels and blood pressure. Foods to include in your diet:

• whole grain oatmeal;
• brown rice;
• barley;
• rye.

Avocado

This fruit is an excellent source of monounsaturated fats. Avocados are also rich in potassium, which is essential for heart health. Getting enough potassium can lower your blood pressure and your risk of stroke. A study shows that the daily presence of avocados in the diet reduces the level of bad cholesterol.

oily fish

And back to healthy fats. Wild salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which can reduce the risk of cardiovascular disease, as well as reduce arrhythmia. In addition, they improve the functioning of the arteries, reduce blood pressure and triglyceride levels in the blood. An alternative would be to regularly consume fish oil.

nuts

Almonds are incredibly rich in nutrients, vitamins and minerals, as well as monounsaturated fats and fiber, which may protect you from heart disease. Eating almonds can lower your cholesterol levels as well as keep your arteries healthy. Walnuts are also an excellent source of fiber, magnesium, copper and manganese.

Berries

Berries are rich in antioxidants, they protect the body from inflammation and oxidative stress, which in turn cause heart disease. Berries are able to strengthen the heart muscle, normalize blood pressure, and also reduce the level of bad cholesterol. Here are the most useful berries for the heart:

• viburnum;
• strawberry;
• cranberry;
• blackberry;
• blueberry;
• raspberries.

Legumes

Eating enough beans can lower blood triglyceride levels as well as bad cholesterol. Legumes can lower blood pressure and reduce inflammation. Heart health benefits include chickpeas and edamame beans, which can increase blood lipid levels and reduce the risk of cardiovascular disease.

Olive and linseed oil

Vegetable oils are rich in antioxidants, as well as monounsaturated fatty acids, which improve heart function. Oleic acid, which is rich in olive oil, can be an excellent treatment and prevention of hypertension.

Vegetables

Tomatoes are rich in a plant pigment, lycopene, which has powerful antioxidant properties. Low levels of lycopene in the blood can cause stroke and heart attack. Regular consumption of tomatoes regulates blood pressure and increases the level of good cholesterol.

Garlic contains allicin, which has many therapeutic effects. Garlic extract may reduce the risk of blood clots and stroke.

Eating these vegetables regularly will also have a positive effect on your heart health:

• beet;
• pepper;
• asparagus;
• pumpkin;
• horseradish;
• cauliflower.

bitter chocolate

Natural dark chocolate is rich in flavonoids, which may improve heart health. Moderate consumption of chocolate (with at least 82% cocoa) may reduce the risk of stroke, diabetes, and coronary heart disease.

These healthy and delicious foods will help you keep your heart healthy and minimize your risk of cardiovascular disease. Eat a varied and healthy diet to always stay in good shape.