Of course, no food alone will save you unless you strive to maintain a healthy diet in general and develop healthy habits.
In these days of abundance on supermarket shelves, figuring out which foods to eat for optimal cardiovascular health is not easy. We decided to look into this issue and make a well-reasoned list of ten most healthy foods for the heart, which should be included in your diet.
Cardioprotective Diet Products
These products are necessary to:
- get rid of excess subcutaneous fat, especially on the stomach;
- lower insulin and blood sugar levels;
- counteract high blood pressure;
- Reduce triglycerides (fatty particles circulating in the blood)
- increase the level of high density lipoproteins (good cholesterol);
- suppress cardiovascular inflammation, for example, associated with high levels of C-reactive protein.
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You will notice that you entered the top ten exclusively whole foods… Here you will not find pasta made with “whole grain” and no “multigrain” bread made from a mixture of wheat, rice and buckwheat flour. These are real foods in their most natural form and should make up an overwhelming part of your cardio-protective diet.
So, 10 of the most useful foods for the heart and blood vessels.
1. Red fish
Red fish are known for their high concentration of omega-3 (eicosapentaenoic) fatty acids, which reduce inflammation of the blood vessel walls. Red fish also contains the super-nutritious astaxanthin, which gives it a pink color, which helps to reduce the level of oxidized cholesterol (low density lipoprotein). When fat or cholesterol is oxidized, it can lead to the formation of plaque on the walls of the arteries, which over time will lead to the development of atherosclerosis (disease of the heart and blood vessels).
The benefits of eating red fish to protect the cardiovascular system can be seen in a study of Chinese men who had a high risk of heart disease. As a result of their consumption of red fish for eight weeks, cardiovascular inflammation and blood triglyceride levels in the study participants decreased, and the level of high-density protective cholesterol increased.
It turns out that blueberries are one of the healthiest foods for the heart and blood vessels. In the course of numerous studies, it was found that berries are an effective and safe product for the prevention and fight against heart disease – lowering cholesterol, glucose, blood pressure and TNF-a (primary inflammatory marker of cardiovascular disease), improving body composition. How does this happen? Blueberries are rich in fiber and phytonutrients that effectively scavenge free radicals from the body and help restore insulin sensitivity.
Eggs have long been considered the last food a nutritionist would recommend for your cardiovascular health, but recent studies have rehabilitated them and showed that including eggs in the diet may protect against many risk factors for the heart… According to one recent study, regular consumption of eggs affects cholesterol markers better than oatmeal, which is the “holy grail” of heart-healthy foods.
Another study found that when overweight men ate 3 eggs per day for 12 weeks, they burned 5 kg of body fat and their high-density cholesterol levels increased from 47 mg / dl to 57 mg / dl, with total the cholesterol level remained unchanged. The number of triglycerides, which can raise low-density cholesterol and are associated with arterial inflammation, decreased by an average of 45%.
Researchers believe that the naturally high concentration of selenium, lutein and zeaxanthin in eggs has anti-inflammatory effects on the cardiovascular system. Eggs are also an excellent source of protein and increase levels of the hormone adiponectin, which improves the reverse transport of cholesterol, resulting in more high-density lipoprotein production in the liver.
The main role of the heart is to deliver blood containing oxygen and nutrients to all organs and functioning muscles. Consuming beets can be beneficial because they increase the body’s ability to extract oxygen. Beets contain compounds called nitrates, which increase nitric oxide levels, which allows blood vessels to expand and contract, regulating blood flow.
The ability of blood vessels to produce nitric oxide decreases in response to lack of physical activity or inflammation of the vascular system. Beets counteract this, and when combined with exercise, you can optimize your body’s ability to produce nitric oxide.
The root vegetable also contains a huge amount of antioxidant compounds that have anti-inflammatory effects and help remove toxins from the body. So the most common beetroot is unconditionally included in the top ten most useful products for blood vessels and heart.
5. Olive oil
Long recognized as a cardioprotective product for its central role in the Mediterranean diet, olive oil has repeatedly shown the ability to reduce cardiovascular inflammation and improve vascular and arterial health… For example, olive oil is rich in CoQ10, an antioxidant known to protect the heart by improving cholesterol levels and reducing intravascular inflammation. Olive oil consumption has also been linked to lower blood pressure and improved blood sugar levels. The product is included in all diets aimed at improving body composition.
6. Almonds and walnuts
Nuts have long been associated with cardioprotection, and almonds and walnuts are recognized as the most effective in this regard due to their high concentration of phytonutrients and a mixture of mono- and polyunsaturated fats, which reduce low-density lipoprotein and raise good cholesterol.
It has also been found that almonds and walnuts reduce triglycerides, help improve body composition, and lower blood pressure. Research conducted with active athletes has shown that almonds may improve oxygen utilization and reduce oxidative stress that causes cardiovascular inflammation…
7. Green leafy vegetables, especially broccoli and chard
Probably all green leafy vegetables have cardiovascular protection because they are full of fiber and antioxidants. There is evidence that broccoli can prevent heart disease: it contains an antioxidant called sulforaphane, which helps to remove proteins that damage the walls of arteries and lead to plaque deposition and the development of a “clogged artery” phenomenon. Isn’t that why broccoli is a constant product of all sports and rehabilitation diets?
Swiss chard, or beetroot, is another delicious and healthy leafy green vegetable. Its beneficial properties were already known to the ancient Greeks. With its help, they fought blood diseases. The product helps in the formation of blood cells, improves blood clotting, lowers blood sugar levels, and in modern Turkey is used to treat diabetes. It has also been found that eating chard (especially fresh) reduces the damage done to the heart and blood vessels by oxidized fat circulating in the bloodstream.
Amaranth is an endemic grain in Latin America that is abundant in phytonutrients that regulate cholesterol levels. It also contains proteins that increase nitric oxide levels and act as ACE inhibitors to lower blood pressure. In fact, ACE inhibitors are the first line of defense when prescribing blood pressure medications, and including amaranth in the diet will do the same naturally. Amaranth contains fiber, a wide range of anti-inflammatory nutrients, and is high in plant-based protein, just like quinoa. It is deservedly included in the 10 most useful foods that protect the heart and blood vessels.
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Watermelon is one of the richest sources of citrulline, an amino acid that the body uses to produce nitric oxide, which improves blood flow. Since more oxygen reaches the working muscles as nitric oxide levels rise, taking citrulline can increase your training performance.
It was also found that it lowers blood pressure in patients with arterial hypertension, and it has been suggested that it can be used as a dietary tool to prevent heart failure, stroke, heart disease, and diabetic vascular disease.
Cheese is probably the last of the healthiest foods for the heart and blood vessels. But it’s incredibly rich in beneficial nutrients, and scientific evidence suggests that when consuming quality cheese as part of a healthy diet, it may have beneficial effects on heart health…
A 2017 meta-analysis found a non-linear inverse relationship between cheese consumption and the risk of heart muscle dysfunction. People who ate more cheese had a lower risk of developing cardiovascular disease. Most of the studies analyzed lasted more than 10 years.
Another study from Sweden found that women who ate significant amounts of cheese had a 26 percent lower risk of heart attack than those who ate the least.
Finally, a French study found that a high cheese diet reduced levels of cardiovascular inflammation and low-density cholesterol.
Researchers suggest that quality cheeses have this protective function as they contain high quality protein and calcium, which prevent weight gain… Cheese is also fermented, providing the body with beneficial bacteria and antioxidants such as conjugated linoleic acid, which can suppress inflammation.
Of course, no food alone will save you, even if they rank in the top 10 most useful, if you do not strive for a healthy diet in general and do not develop healthy habits such as minimizing stress and exercising regularly. But it would be an oversight to ignore the obvious – many of the foods listed today can benefit your heart.published econet.ru…
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PS And remember, just by changing your consumption – together we are changing the world! © econet