A healthy heart is the key to a long, fulfilling life without diseases and worries. You don’t need so much for this: take the risk of parting with bad habits, move more and rely on foods that are good for your heart.
Foods rich in potassium and magnesium are especially beneficial for the heart. Among others, these include beans, in particular red beans. In addition to these trace elements, beans are rich in iron, folic acid and flavonoids. This “cocktail” strengthens the walls of blood vessels and makes them elastic. Beans are also a generous source of vegetable protein. It perfectly replaces meat and reduces the consumption of unhealthy fats. To do this, you need to eat 100-150 g of any beans every day.
Oatmeal early in the morning is a healthy dish in every way. Oats contain fiber and beta-glucan, which help normalize blood cholesterol levels. In addition, due to fiber, excess weight is lost, which reduces the burden on the heart. In addition, regular consumption of oatmeal serves to prevent diabetes. Just 150 g of oatmeal with any berries or dried fruits for breakfast – and your heart will work like a clock.
Broccoli is called the No. 1 heart food. And it deserves it. Kale is packed with antioxidants that protect the heart from damaging free radicals. Thanks to the unique set of trace elements, the risk of atherosclerosis and cancer is reduced. In addition, broccoli removes existing carcinogens from the body. For recovery, you should eat 200-250 g of cabbage per day, fresh or boiled.
Spinach, like all leafy greens, is undoubtedly a heart-healthy food. The active substances in its composition lower the level of homocysteine in the body. This harmful amino acid damages the inner walls of arteries and increases the risk of heart disease. Spinach is especially useful for those who suffer from high blood pressure. To keep it in check, eat one bunch of these greens daily.
Flaxseed oil is considered one of the healthiest for the heart, more than deservedly. After all, it contains a whole set of polyunsaturated fatty acids: linoleic, stearic, oleic, etc. It is they that lower blood cholesterol levels, cleanse blood vessels and dissolve blood clots. Just do not subject the oil to heat treatment and abuse it beyond measure. It is best to limit yourself to 2-3 tbsp. l. flaxseed oil a day and add it to ready-made salads, cereals and soups.
In this respect, the ocean fish has no equal: salmon, mackerel, herring and sardines. It’s all about omega-3 fatty acids. They lower the levels of unhealthy fats in the body that contribute to heart disease and diabetes. The beneficial substances contained in such fish improve blood composition and prevent blood clots. The positive effect will not be long in coming if you eat at least three times a week for 150-200 g of fatty fish.
What foods improve heart function besides these? Fruit, of course. And here the avocado is unconditionally in the lead. This overseas fruit accelerates the absorption of elements important for the heart: potassium, magnesium, iron, B vitamins and lycopene. Its active substances improve fat metabolism, increase the level of “good” cholesterol and prevent the development of atherosclerosis. Half a fresh avocado a day – and you are guaranteed a burst of strength and energy.
Apples, more familiar to us, protect the heart from various diseases just as well. In particular, they reduce the risk of developing a heart attack and atherosclerosis. Phytoelements contained in these fruits prevent the destruction of vascular cells and muscle tissue, relieve inflammation and liquefy blood clots. And fiber provides normal cholesterol levels. For prevention, it is useful to eat one apple a day or add it to various juices and smoothies.
Almost all berries are good for the heart. But blueberries got the podium thanks to the record amount of anthocyanin. This antioxidant, combined with vitamin C and fiber, cleanses and strengthens blood vessels. In addition, this substance removes excess cholesterol from the body, slows down age-related changes in the heart and is the prevention of cancer of the circulatory system. A cup of fresh blueberries 4–5 times a week is a healthy addition to your diet.
Nuts are another heart-strengthening food. It is an alternative source of polyunsaturated fatty acids, without which, as we already know, the heart has a hard time. Almonds, walnuts and pine nuts are especially beneficial in this regard. They nourish the heart and blood vessels with potassium, magnesium, vitamins B, C, E and PP, thereby increasing their endurance. Just 15–20 g of dried nuts every day will make it easy to see this.
Of course, this is not a complete list of foods that are indispensable for a healthy heart and blood vessels. If they are constantly present in your diet, you will feel good and have 8-10 additional years in your assets!