Cardiovascular Health Products
Nutrition Rules That Help Improve Heart and Vascular Health
Cardiovascular diseases remain the leading cause of death in many countries of the world, including Russia. Every day we all make a choice: to bring benefit or harm to our heart. Every day we can help him, preferring at least a short walk, rather than a bus, ripe fruit, and not a piece of cake. A list of healthy foods that improve heart function, I will give below.
Vitamins for strengthening the heart
One of the key components of superfoods is antioxidants. Vitamins A, C, D, E possess antioxidant properties, as well as various minerals and phytonutrients, such as carotenoids and polyphenols present in vegetables and fruits.
TOP 10 most healthy foods for the heart
So what are they, the most useful products for strengthening the heart and blood vessels?
Blueberries contain powerful antioxidants polyphenols. They protect blood vessels from damage caused by inflammation. Anthocyanins help prevent high blood pressure.
Monounsaturated fats, which are rich in vegetable oils, including extra virgin olive oil, protect the heart and cardiovascular system
Almonds, walnuts and macadamia contain many vitamins, minerals, protein and healthy fats. These fats increase the level of good cholesterol, and the “bad” cholesterol is transferred from the blood vessels to the liver, where they are destroyed. Nuts also contain vitamin E, which protects vascular cells damaged by free radicals.
Fatty fish living in cold water
Foods that are good for the heart and blood vessels: salmon, mackerel, anchovies, herring, trout, sardines are rich in omega-3 fatty acids. They protect the heart, lower cholesterol and blood pressure, relieve inflammation, and slow the formation of plaques in the arteries.
Dark green leafy vegetables
Cale, spinach and other dark greens contain carotenoids, folic acid, magnesium, potassium and calcium. Electrolytes normalize high blood pressure, carotenoids and other nutrients protect the walls of blood vessels from oxidative damage, and folic acid helps reduce homocysteine, which damages the cardiovascular system.
The epicatechin contained in cocoa increases the concentration of nitric oxide, a key compound for healthy blood vessels, helping to regulate blood pressure. Choose only dark chocolate with a cocoa content of at least 70%.
The avocado, which is rich in healthy monounsaturated fats and vitamin E, continues the list of healthy foods that improve heart function. Add it to salad to increase the absorption of carotenoids (for example, spinach, tomatoes, carrots, peppers), which also protect the heart.
Chia and Flax Seeds
They are rich in omega-3 fatty acids, alpha-linolenic acid, minerals, soluble and insoluble fibers.
Preventing clogging of blood vessels, garlic slows the development of atherosclerosis and lowers blood pressure. And numerous natural antioxidants help protect the heart and blood vessels.
Tomatoes contain carotenoids and a powerful antioxidant lycopene. It lowers blood pressure and the level of “bad” cholesterol, thereby protecting the heart and blood vessels.
TOP most harmful foods for the heart
For excellent health and well-being, it is important to try to adhere to a diet based on plant foods and rich in antioxidants. In this case, it is necessary to reduce the consumption of “empty” pathogenic calories. Of course, you can sometimes treat yourself, you just need to know the measure. What foods are good for the heart, you already know, but those foods that cause inflammation in the body.
Added sugar (for example, in industrially processed foods) stimulates the release of inflammatory cytokines.
Refined white flour, white rice and cooked products have a quick negative effect on blood sugar and are known for their inflammatory effects. Try to choose unprocessed whole grain carbohydrates and derived products (bread, pasta, etc.) – buckwheat, amaranth, millet, teff, oats, corn, quinoa, spelled.
They are found in fast food and in fried and baked foods such as pastries, cookies, donuts, snacks, crackers, chips and some margarines. Studies have shown that trans fat intake is associated with higher levels of inflammatory biomarkers in the blood.
Monosodium glutamate – flavor enhancer
Monosodium glutamate contributes to the development of significant inflammation, general obesity and type II diabetes. In addition, it causes liver inflammation and non-alcoholic steatohepatitis.
These include all non-natural products that are added to food to increase its shelf life, reduce cost and change its natural taste. For example, preservatives, artificial sweeteners, colorants and flavorings.