More than 50 different nutrients are needed for a healthy body and it is not possible to meet these nutrients with a one-way diet. A one-way diet can never provide essential nutrients for the body, and it is impossible to talk about superfoods on earth. However, there are some foods that contribute more to heart health than others. These foods can be listed as follows.
Fish oil
Fatty fish rich in omega-3 fatty acids such as salmon, tuna, sardines and trout support your heart health. Omega-3 fatty acids in fish prevent the formation of plaque that causes irregular heartbeat and blockage in the arteries.
Oily seeds
Oil seeds such as almonds, walnuts and hazelnuts protect your heart health with the fiber and healthy fatty acids they contain. You should prefer salt-free ones.
Fruits
Berries such as blueberries, raspberries, blackberries and strawberries are heart-friendly thanks to their fiber and bioactive compounds. The compounds that give color to these fruits balance blood pressure and protect vascular health.
Flax Seed:
It contains omega-3 fatty acids, fiber, and bioactive compounds to protect heart health. It should be used in a crushed form.
Rolled oats
Thanks to the soluble fiber it contains, it allows some of the cholesterol in the food to be excreted with the faeces, lowers the cholesterol level and provides satiety.
Haricot bean
Legumes such as beans, kidney beans, chickpeas and green lentils are rich in fiber and B group vitamins and protect heart health. Legumes also provide blood sugar balance.
Orange and Red Vegetables
Carrots, sweet potatoes, red peppers, and winter squash are rich in beta carotene, fiber and vitamin C that protect heart health. Potatoes are a good source of potassium and help stabilize blood pressure.
Green leafy vegetables
Green vegetables such as spinach and broccoli are heart-friendly vegetables rich in potassium, fiber, folate, calcium and vitamin C.
Dark chocolate
Dark chocolate with a cocoa content of 70% or more contains bioactive compounds (polyphenols) that protect heart health. Polyphenols balance blood pressure and reduce inflammation.
Citrus and Tropical Fruits
Fruits such as oranges, tangerines, papaya and pineapple are rich in vitamin C, beta carotene, folate and fiber, stabilize clotting and protect against heart disease.
Tomato
It is rich in potassium, which is important for heart health. Lycopene, a powerful antioxidant, reduces bad cholesterol (LDL) and reduces the risk of heart attack.
Olive oil
Olive oil, an important part of the Mediterranean diet, reduces both blood cholesterol levels and sugar levels thanks to the monounsaturated fatty acids it contains.
Green tea
Rich in antioxidant catechin compounds, consuming at least 4 cups of green tea a day can significantly reduce the risk of heart disease and heart attack.
Coffee
Thanks to the bioactive compounds it contains in 2 cups of coffee a day, it reduces the risk of heart disease and heart attack. However, it should be borne in mind that coffee should be without sugar and cream.
Avocado
Rich in monounsaturated fatty acids similar to olive oil, Avocado contributes to heart health by balancing blood pressure thanks to its cholesterol-lowering effect and potassium content.
How does food affect the heart?
Factors such as ready-to-eat foods, inactivity, stress, and intense work pace cause cardiovascular diseases. Especially with the consumption of unhealthy foods, vascular occlusion occurs and as a result, the risk of heart attack increases. Therefore, foods that regulate vascular health should be consumed. To take care of cardiovascular health, it’s important to pay attention to the choice of fat used in each meal. Instead of harmful products such as margarine that can cause vascular occlusion, olive oil should be consumed to regulate blood flow.
Consumption of dried hazelnuts such as almonds and hazelnuts reduces LDL levels.
Consuming omega-rich fish products at least once a week is beneficial for both cardiovascular and cardiovascular health. Healthy food consumption reduces the amount of bad cholesterol called LDL in the blood. Thanks to the falling bad cholesterol, the blood pressure level is reduced to the required amounts. Of course, a balanced and healthy diet is not enough for cardiovascular health to function perfectly. Additionally, the following are listed below;
Do light exercise for an average of 30 minutes a day.
- Drink plenty of water.
- Avoiding stressful situations.
- To turn it into foods that contain antioxidants.
