Ten delicious pleasures for your heart

A famous aphorism reads: "You are what you eat." Today it can be adjusted by replacing the first "you" with "your health". Everyone knows that fast food is bad. However, not many know what should be included in a healthy diet. Here is a list of foods that are good for your heart.

Oatmeal

A day started with a bowl of oats has to go well. Oatmeal is rich in omega-3 fatty acids, folic acid, potassium and fiber. This super food will help to reduce the levels of LDL (low density lipoprotein, or "bad" cholesterol) and as a result, make your arteries healthier.

Salmon

Like any other fish, salmon contains omega-3 fatty acids that help to lower blood pressure and prevent blood clots. A couple of servings of salmon per week - and the risk of heart attack is reduced by one third. Salmon also contains carotenoid astaxanthin, a powerful antioxidant. If you are not a fan of salmon, it can be replaced by other fatty fish - mackerel, tuna, herring or sardines.

Avocado

Add a slice of avocado to a salad or a sandwich - and your heart will get a dose of beneficial monounsaturated fat. Avocado helps to reduce LDL cholesterol and raise HDL ("good") cholesterol and prevent hardening of the arteries. In addition, avocado pulp contains carotenoids beta-carotene and lycopene, which also play an important role in maintaining heart health.

Olive oil

Consisting of monounsaturated fat, this oil lowers "bad" cholesterol. According to a study conducted in seven countries, the lowest death rate from heart disease was recorded in Crete, albeit its people are prone to higher content of cholesterol in the blood. The reason is simple: olive oil is abundant in the diet of Cretans. Choose extra virgin oil or virgin (natural oil obtained by using only natural methods without further chemical processing) and use them instead of butter.

Nuts

Like olive oil, nuts are an excellent source of healthy fats. Walnuts are rich in omega-3 fatty acids, and by adding almonds and macadamia nuts to them, you will provide your body with mono-and polyunsaturated fats. In addition, nuts will add fiber to your diet.

Berries

Blueberries, raspberries, strawberries - choose what you like. These berries are full of anti-inflammatory substances that reduce the risk of cardiovascular disease and cancer. The best ones are blueberries and blackberries.

Legumes

Lentils, chickpeas, black and red beans will provide you with the necessary amount of digestible fiber. In addition, legumes contain omega-3 fatty acids and calcium.

Spinach

It will help your "engine" to work without crashing due to high content of carotenoid, lutein, folate, potassium and fiber. Any vegetables can in principle be regarded as an excellent preventive tool. Of the 150,000 men observed for 12 years by doctors, those who ate vegetables at least twice a day, were 25% less likely to suffer from poor performance of the cardiovascular system. Each additional serving of vegetables reduces the risk by another 17 percent.

Flax seed

In cosmetics it is used as a nutrient for hair and skin, but it is good for the heart as well: flaxseed oil is rich in omega-3 and omega-6 fatty acids. Put a little oil in your oatmeal or other whole grains cereal - and a healthy breakfast is ready.

Soybean

This legume is a source of protein, but it also helps to lower cholesterol. The most natural source of soy is tofu, especially silk, and soy milk will be a worthy addition to wholegrain cereal. But beware: some products made from soy, such as soy hot dogs, contain quite a bit of salt, which raises blood pressure.

Natalia Sinitsa
Medpulse