Bless you

Heart Healthy Eating – 5 Foods That Are Good For Your Heart

healthy heart nutrition food heart protect

the heart healthy diet can reduce the risk of cardiovascular disease. These foods can have a long-term positive effect on the heart and strengthen it.

Heart-healthy diet tips

1. Blueberries

heart healthy eating suitable food blackberry blueberry

Blueberries are rich in antioxidants that lower the bad LDL cholesterol in the blood. And it is known that elevated cholesterol levels are the number one cause of cardiovascular disease, heart attack and stroke. According to a study for the USDA Human Nutrition Center, it was found that the antioxidants in blueberries are more active in the body than in 40 other fruits and vegetables. Blueberries such as blackberries, black raspberries, black currants and red grapes contain some of the most powerful antioxidants – anthocyanins. Their specific color is due to it. In order for blueberries to have a positive effect on the heart, one should eat a bowl of them daily, whether fresh, frozen or dried.

2. Oatmeal

heart healthy food useful food oatmeal bowl

Oatmeal is now a popular breakfast option and is often eaten with milk. Half a bowl of them provide 130 kcal and 5g of fiber, which helps with weight maintenance, low cholesterol and heart health. This heart-healthy diet is also useful because of the slow-digesting carbohydrates that keep us full for a long time and give us energy from breakfast to lunch. Wheat, barley, rye, millet, brown and wild rice and quinoa also help against the risk of diabetes and heart disease. It is important to use whole grains in the preparation of food, but not refined products, so that the useful nutrients are not lost. Of course, these grains can be found in finished products such as whole grain breads and pasta. It is recommended to have 30-40 g of oatmeal per day.

Heart healthy diet

3. Salmon

heart healthy nutrition foods salmon omega-3 fatty acids

Salmon is one of the best sources of healthy omega-3 fatty acids. They are also found in sardines, herring, and mackerel. Omega-3 fatty acids have the ability to lower triglyceride levels in the body. When triglyceride and LDL cholesterol levels are high, it is a signal of endangering heart health and developing diabetes. The omega-3 fatty acids remove the unwanted fats in the blood, which prevents plaques and thrombi from forming. This also avoids blood flow and clogging of the blood vessels and ensures the normal heart rate is maintained. Oily fish should be eaten at least twice a week, 85 to 170 g per serving.

4. Soy

heart healthy nutrition food soy beans

Soy is rich in omega-3 fatty acids, protein, vitamins and minerals. Soy proteins are an alternative to those found in red meat. Soy beans are low in fat, but high in fiber, unlike meat. Research has consistently shown that a diet low in fat and the inclusion of soy proteins help reduce bad cholesterol in the blood. American Heart Association recommends a minimum of 30g of soy protein daily. They can be taken with the consumption of soy, soy nuts, soy milk, soy flour, tofu, tempeh, etc..

5. Spinach

spinach healthy heart nutrition food protect

Spinach is rich in vitamins, minerals and antioxidants that protect the heart against cardiovascular diseases. The same goes for vegetables like broccoli and kale. The spinach also contains omega-3 fatty acids and folic acid. This reduces the level of homocysteine ​​in the blood, which is a risk factor for heart attacks and strokes. So, in spring you can enjoy all salads and dishes with green leafy vegetables!