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Top 10 Amazing Heart Healthy Super Foods

Top 10 Amazing Heart Healthy Super Foods

 

Heart-Healthy Foods

What are the top 10 healthy foods for your heart?

Heart diseases cause nearly a third of deaths worldwide, and Heart-Healthy Foods plays a major role in this situation, and it may negatively affect heart health; Certain foods may affect blood pressure, triglyceride and cholesterol levels, and inflammation; All of them are considered risk factors for heart disease, and here are Top 10 Amazing Heart-Healthy Foods:

 

Green leafy vegetables

Green leafy vegetables are distinguished by; Such as: spinach and turnip, as they contain large amounts of vitamins, minerals, and antioxidants, as they are a rich source of vitamin K, which helps protect arteries and promote blood clotting.

Green leafy vegetables are one of the powerful Heart-Healthy foods, also contain a high percentage of dietary nitrates, which contribute to Lowering blood pressure, reducing the risk of atherosclerosis, and improving the functions of the cells lining the blood vessels.

 A study published in The American Journal of Clinical Nutrition in 2011, which was conducted on Italian women; the Consumption of green leafy vegetables and olive oil is associated with a lower risk of coronary heart disease in women.

 

Green beans

Beans and legumes are the main Heart-Healthy Foods, as it contains a high percentage of dietary fiber, vitamins, and minerals, it is also considered free of saturated fat, and it is recommended to choose fresh beans instead of canned; This is because canned beans contain a lot of salt, and green beans are also a rich source of dietary fiber.

One cup provides approximately 9 grams of it, and it also contains B vitamins; Like vitamin B6, which is essential for heart health.

 

Black beans

Black beans are a rich source of nutrients and one of the most powerful Heart-Healthy Foods. Including: folate, antioxidants, and magnesium, all of which help lower blood pressure, and they contain dietary fiber that contributes to controlling cholesterol and blood sugar levels.

 

Fatty fish

When talking about Heart-Healthy Foods, fatty fish contain; Including: tuna, salmon, trout, and mackerel contain healthy fats, as they are the best Heart-Healthy foods rich source of omega-3 fatty acids that help reduce the risk of infections.

Omega-3 fatty acids can also be obtained from some plant foods; Like flaxseed, it is not the best source; The omega-3 found in plant foods is in the alpha-linolenic form, in this case; The body must convert this form into another form that the body can benefit from.

 It should be noted that a person does not need to eat fish daily to obtain its benefits, but it can be eaten twice a week as a minimum.

Fish is also a rich source of protein useful for pregnant women; however, a doctor should be consulted about the recommended amounts to be taken; To avoid the risk of exposure to high levels of mercury.

 

Whole grains

Whole grains contains; Including whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa are higher in dietary fiber than refined grains, as dietary fiber can help reducing harmful cholesterol levels in the blood and reducing heart disease risk. The nutritious parts of the whole grains include: the seed, endosperm, and bran.

A 2016 review published in BMJ indicated that eating whole grains is associated with a reduced risk of coronary heart disease, cardiovascular disease, and cancer, as well as reduced all-cause mortality, and a reduced risk of respiratory, infectious disease, and diabetes.

 

Red apple

Eating apples is associated with a reduced risk of heart disease; This is because it contains many different compounds that help improve factors related to heart health, for example; Apples contain phytochemicals which are known as quercetin, which have natural anti-inflammatory properties, and may help reduce the risk of blood clots.

Apples also contain soluble fiber; The flavonoid epicatechin is one of the types of polyphenols that help lower blood pressure, in addition to other types of flavonoids that contribute to reducing the risk of infection. reducing the risk of stroke and harmful cholesterol levels in the blood.

 

Berries

berries, including: strawberries, cranberries, and raspberries are a rich source of many nutrients that play an important role in promoting heart health, and berries also contain a high percentage of antioxidants; Such as anthocyanins, which help reduce the risk of oxidative stress and inflammation that contribute to the development of heart disease.

A study published in Nutrition Research indicated that supplementing with freeze-dried strawberries for a short period of time helped reduce the risk factors for atherosclerosis; Including: dyslipidemia in people who suffer from metabolic syndrome, but more studies are needed to prove this effect.

 

Chia seeds and flax seeds

Chia seeds and flaxseeds are a rich sources of omega-3 fatty acids; Including alpha-linolenic acid, omega-3 fatty acids help reduce levels of triglycerides, harmful and total cholesterol in the blood, in addition to lowering blood pressure, reducing the buildup of fatty plaques within the arteries, and also helping to reduce the risk of developing disorders that lead to seizures. cardiomyopathy; Such as thrombosis and arrhythmia.

 

Nuts

Eating a handful of nuts daily is a good as a Heart-Healthy Foods; Where nuts contain many beneficial nutrients; Including dietary fiber, polyunsaturated fats, and protein, and nuts help you feel full for a longer period, which helps reduce the intake of fast food and processed snacks, which contain a high percentage of refined carbohydrates, and a variety of nuts is recommended; For a variety of Heart-Healthy Foods.

 

Avocado

Avocados are a rich source of monounsaturated fatty acids and vitamins and phytochemical compounds that act as antioxidants to protect the heart and other parts of the body.

The oleic acid in avocados helps reduce inflammation in the body; Especially the heart, and avocado oil can be used safely in cooking because the fats it contains are resistant to heat-induced oxidation.

 

Heart-healthy drinks

In addition to all heart-healthy foods mentioned above, here are some examples of heart-healthy drinks:

Green tea: A review published in the Journal of the American Dietetic Association showed that drinking green tea helped lower cholesterol levels. Where cholesterol is the main contributor to heart disease and stroke; However, the study did not specify the recommended amounts of green tea for its health benefits.

Another review published in the European Journal of Nutrition in 2014 indicated that drinking green tea helps lower blood pressure in people with high blood pressure; However, the study did not determine whether this small decrease helps reduce the risk of heart disease.

Black tea: Some research has shown that the antioxidants in black tea can help prevent the accumulation of fatty deposits inside the arteries, and may also act as an anticoagulant, and contribute to improving the dilation of blood vessels to increase blood flow, where a study published in the journal Preventive Medicine 2003 found that black tea has effects that help reduce the risk of coronary heart disease.

Another study published in The American Journal of Clinical Nutrition indicated that black tea contains a compound known as catechins, which helps reduce the risk of death from ischemic heart disease.

Pomegranate juice: A review published in Complementary Therapies in Clinical Practice showed that pomegranate juice contains antioxidant compounds that can help reduce the risk of atherosclerosis and lower blood pressure.

 

 

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