Foods for heart health

أطعمة لصحة القلب

أطعمة لصحة القلب


Heart disease accounted for nearly one-third of deaths around the world, plays diet a major role in the health of the heart and can affect the risk of heart disease, and during the next we’ll talk about whether there are foods for a healthy heart or not.

Foods for heart health

Green leafy vegetables

There are foods for heart health such as green leafy vegetables like spinach and cabbage, famous for its wealth of vitamins, minerals and antioxidants, in particular, is a great source of vitamin K, which helps protect the arteries you have and promotes blood clotting properly.

They also contain a high proportion of nitrates and food, which have been shown to reduce blood pressure and reduce hardening of the arteries and the function of the cells lining the blood vessels.

And I found some studies a link between increasing your intake of vegetables and lower risk of heart disease, showed a study conducted on the 29th, 689 women that eating large amounts of leafy green vegetables is associated with reduced risk of coronary heart disease significantly.

Also read: green leafy vegetables dark in color to protect you from cancer.

Grain

Include the common types of whole grains: wheat, brown rice, oats, barley andbuckwheat andquinoa. It is rich in fiber, which may help reduce LDL cholesterol and reduces the risk of heart disease.

A study found that eating at least three servings of grain significantly reduces systolic blood pressure by 6 mm Hg, which is enough to reduce the risk of injury in stroke by almost 25%.

Raspberries, strawberries

There are foods for heart health such as strawberries and raspberries, which contain important nutrients that play a key role in heart health, fruit is rich in antioxidants such as anthocyanins, which protect from the stress and inflammation that contribute to the development of heart disease.

Studies indicate that eating lots of blueberries can reduce many of the risk factors for heart disease. For example, a study of 27 adults have metabolic syndrome to drink a drink made from dried strawberries for eight weeks may lower LDL cholesterol by 11%, metabolic syndrome is a group of cases associated with an increased risk of heart disease.

And I found another study that eating blueberries every day improves the function of cells that line the blood vessels, which helps to control blood pressure and blood clotting.

Read also: the benefits of berries health amazing.

Avocado

Avocado is an excellent source for monounsaturated fats beneficial for heart health, which has been linked to low levels of harmful cholesterol, which leads to lower risk of heart disease, it is believed that bad cholesterol significantly increases the risk of heart disease.

Avocado is rich in potassium, a nutrient essential for heart health. In fact, the fruit of the avocado, only one provides 975 milligrams of potassium, or about 28% of the quantity that you need in a day.

Fatty fish and fish oil

There are foods for heart health such as fatty fish such as salmon, mackerel, sardines and tuna, and agovernor of the omega-3 fatty acids, which have been widely studied for their benefits on heart health.

In one study of 324 people eating salmon three times a week for eight weeks, it was observed a significant decrease in diastolic blood pressure, another study showed that eating fish on a long term wearing down the levels of cholesterol andtriglycerides in the blood, and blood sugar.

And if you don’t eat a lot of seafood, the fish oil is another option to get a daily dose of omega-3 fatty acids, and it has been shown that fish oil supplements reduce triglycerides in the blood, and improve arterial function and reduce blood pressure, and are considered supplements of omega-3 such as krill oil.

Almond

Almond dense nutrients incredibly, it features a long list of vitamins and minerals that are vital for heart health, it is also a good source of fat, fiber, unsaturated is delegated to two nutritious are important can help in protection from heart disease.

Now that you know what if there are foods for a healthy heart or not, and figured out the foods that you must provide in your diet, if you have an questions you can consult one of our doctors here.

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