Tomatoes and olive oil aren’t the only things that prevent heart disease. The Challenger tells you what foods you should have in your kitchen to keep your heart healthy.
Almonds, peanuts, walnuts, and unsalted pistachios are definitely worth considering. They are all rich in vitamin E, which is known for its ability to lower bad cholesterol levels in the blood and strengthen the walls of blood vessels. And some of the nuts, like walnuts, contain high levels of healthy fatty acids – omega-3s. Omega-3 improves cardiovascular and nervous system function, strengthens joints and immunity, and opposes skin aging processes. According to one study, the consumption of 30 grams of nuts every day reduces the risk of death from heart disease by 20%.
Chickpeas are an excellent source of nutrients and fiber, especially soluble fiber. Many studies show that this type of fiber lowers bad cholesterol levels, thus preventing coronary heart disease. The folic acid and magnesium in chickpeas are also important for heart health. According to research by the American Heart Association, high levels of homocysteine (a sulfur-containing amino acid) can lead to the development of atherosclerosis. Folic acid is essential for the metabolism of homocysteine. Magnesium, in turn, has a cardioprotective effect.
Oatmeal is the healthiest breakfast imaginable. It’s simple: oatmeal provides energy, helps you lose weight, prevents diabetes and improves heart health. Like chickpeas, oat flakes contain soluble fiber, which like a sponge absorbs bad cholesterol and removes it from the body. Thus, it does not enter the bloodstream. True, such a benefit will be that oatmeal, which should be boiled for at least ten minutes, not two.
This fruit has long established itself as a useful and valuable product. Its importance lies in the fact that it gives the body “good” monounsaturated fats. These fats can help reduce bad cholesterol levels and reduce the risk of blood clots. In addition, the avocado fruit is rich in antioxidants – they improve mood, slow down aging and prevent cancer – and potassium, which helps supply oxygen to the brain, thereby improving its activity, and regulates water balance.
According to research, people who eat beans at least four times a week have a 22 percent lower risk of heart disease. At the same time, beans regulate blood sugar levels in diabetics. After all, as we know, low sugar levels are the main thing that will help avoid serious health problems, one of which is heart disease.
An ideal side dish for fish and meat dishes, asparagus contains vitamin K, which has a positive effect on blood clotting, as well as potassium, which regulates blood pressure. Green shoots can also “boast” of the presence of soluble fibers and saponins. The latter prevent the absorption of bad cholesterol, thereby reducing its overall level in the blood.
Pomegranate contains a huge amount of antioxidants. For example, polyphenols, which strengthen blood vessels and improve circulation, and anthocyanins, which neutralize free radicals, thereby preventing heart disease and cancer. A study from The Preventive Medicine Research Institute found that drinking natural pomegranate juice daily for three months improved blood flow to the heart. So hurry to the store for pomegranates-now is the season.
Just a handful of raisins can have a positive effect on heart health – this is the conclusion reached by researchers from the American College of Cardiology. The fact is that raisins contain a large amount of potassium, which helps to lower blood pressure and increase immune-stimulating antioxidants in the human body. Add some dried grapes to cheesecakes, porridge or yogurt to make your breakfast or snack tastier and healthier.
Caffeine drinkers, rejoice! Finally, there is official confirmation that drinking coffee is good for your heart, at least. Researchers from The National Institutes of Health concluded that two cups of coffee a day reduce the risk of cardiovascular disease and stroke by 30%. In addition, coffee is rich in antioxidants, can prevent type 2 diabetes and Alzheimer’s disease, and improve cognitive function. True, we think all of this applies to good bean coffee, not instant coffee.
- Red wine
It is not for nothing that the French value and love wine: according to studies, it is red wine that people in France suffer the least from heart attacks. The fact is that this drink contains resveratrol, a natural antioxidant that prevents the formation of blood clots, reduces the risk of atherosclerosis, improves attention and memory. But it is necessary to consider that excessive consumption of alcohol, on the contrary, increases the risk of developing the above-mentioned diseases. If you do not drink alcohol at all, eat a couple of grapes or the same raisins.