No need for expensive medicine, these 14 foods will help keep your cardiovascular system healthy and working properly.
Busy life, where you are always stressed with work, diet, irregular rest… will make your heart work too hard. Don’t wait for the symptoms of illness to come, but make a plan to strengthen the health of you and your family members from your daily meals. Here are 14 foods that are very good for the heart, you should refer to:
* Watermelon .
According to Dr. Sarah Samaan, a cardiologist at the Dallas-Fort Worth Metroplex, watermelon is a favorite food for many people because of its moderate sweetness. In addition to containing a lot of water, watermelon is also high in fiber, antioxidants, is a source of lycopene, which reduces the risk of heart disease and cancer.
In addition, watermelon also provides citrulline, which improves blood health, beneficial for people with diabetes.
* Yogurt .
Yogurt is present in the meals of many families, can be eaten alone or mixed with fruit. Yogurt helps reduce blood vessel congestion, improves blood circulation, and prevents heart disease. Plus, yogurt is low in fat, packed with powerful antioxidants, vitamins, and probiotics that are good for your health and digestive system.
* Tomato .
Keri Glassman, a nutritionist, said that tomatoes are rich in vitamin C and like watermelon, tomatoes contain lycopene, which is good for the heart. Tomatoes are also rich in antioxidants, which protect the body’s cells from damage.
* Avocado .
Avocados are rich in healthy unsaturated fats and are a good source of potassium, which helps control blood pressure. Avocados also contain vitamin C, fiber and carotenoids that help reduce the risk of dying from cardiovascular disease. Avocados have also been shown to help the body absorb other antioxidants when eaten with spinach or carrots.
* Berries .
Berries are a great food source to keep your heart healthy. They help increase good cholesterol (HDL) and lower bad cholesterol, helping to regulate blood pressure.
Berries are also low in calories, low in fat, contain antioxidants, polyphenols that increase nitric oxide levels, which have the effect of dilating blood vessels to increase blood flow, bringing more oxygen and nutrients to nourish the organs. cell.
* Cabbage .
Cabbage has a low calorie content but contains many beneficial vitamins such as vitamins K, A, C, minerals such as folate, manganese, calcium, fiber… These substances allow the body to clot normally, preventing blood clotting. clot blood in the arteries and protect strong bones.
Rea Frey, a nutritionist at the International Sports Science Association in Chicago, said: “Celgots can even combine with bile acids in the digestive tract, reducing cholesterol levels in the body and reducing cholesterol levels in the body. promotes heart health with its anti-inflammatory properties.”
* Kinds of bean .
Just half a cup of beans a day is enough for your heart to function at its optimal state. Soluble fiber is one of the elements that are good for the heart. Legumes such as black beans, kidney beans, white beans, lima beans… supplemented with folate, magnesium, calcium, omega-3 acids, vitamin B… are all good for heart health.
* Walnuts .
Considered as a suitable snack or salad fruit, walnuts are also rich in omega-3 fats, antioxidants that help enhance heart function. Walnuts are also suitable for people with diabetes, supporting people with heart disease and good for pregnant women before giving birth.
* Quinoa seeds.
Many experts point out that quinna seeds are a better source of plant protein than red meat, helping to promote health, benefit the heart, kidneys and blood pressure. Quinoa also contains twice the amount of fiber compared to other nuts, antioxidants, fats like avocado and olive, gluten-free… Plus, quinoa is easy to prepare and very delicious.
* Salmon .
If you eat salmon regularly every week, you lower your risk of coronary heart disease by 30%. Salmon is rich in omega-3 fats that help lower blood pressure, regulate heart rate and fight inflammation. You can prepare salmon with collard greens for a delicious and healthy meal.
* Almond .
Almonds are a smart choice for your family’s health and beauty. Just a few almonds a day you have repelled the bad cholesterol in the body. In addition, almonds are rich in vitamin E, fiber, and protein that help keep the heart healthy.
* Peas .
It is an ingredient often used in pasta dishes or salads to add flavor and color to dishes. The most important point is that peas are low in calories, contain many micronutrients, fiber and protein … have a positive impact on cardiovascular performance.
* Oat .
Obesity is one of the leading causes of heart disease and heart complications. Oatmeal, in addition to containing many healthy substances, also contributes to weight control, reducing the risk of obesity.
* Golden melons .
Like watermelon, this is a refreshing and dessert food, very easy to eat, so it is very popular. Cannabis contains a lot of vitamin C, which helps reduce coronary heart disease, protects cells from damage. Golden melon also contains a lot of vitamins A, B, K, potassium, folate, magnesium and fiber that are good for the body. So do not forget to add this food to your daily meal.