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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