9 Heart-Healthy Foods
Dec 20, 2023
Health Smart Watches
The heart is the center of the human body. Making the right healthy food choices in your daily life can reduce your risk of cardiovascular disease. The following editor will recommend 9 kinds of food that can protect the heart, you can collect it~
Oatmeal is rich in omega-3 fatty acids, which can effectively reduce triglycerides and promote heart health. In addition, it is also rich in a lot of cellulose, as well as trace elements such as magnesium, potassium and iron.
Rich in dietary fiber, oatmeal can produce a strong sense of satiety. Usually, we can make an appropriate amount of oatmeal into porridge or multigrain rice, which helps to reduce calorie intake. It is definitely good news for people who want to lose weight . However, you should also pay attention to eating oats in moderation, as too much may cause abdominal distension.
Beans are also rich in soluble fiber, B vitamins, niacin, folic acid, magnesium, and calcium, which can be said to be very nutritious food. For example, black beans contain a large amount of unsaturated fatty acids, whose absorption rate is as high as 95%, which can effectively reduce blood cholesterol. If you feel that the taste is not good when eating, you can try to add a certain amount of beans to the rice, or stew the soup. Forget about bean paste with too much sugar.
Nuts have been shown to lower blood cholesterol. Almonds are the best choice among heart-healthy nuts. They contain plant omega-3 fatty acids, vitamin E, magnesium, calcium, fiber and heart-healthy monounsaturated and polyunsaturated fatty acids. Choose unsalted almonds for extra cardio protection.
Just make sure your almonds are dry roasted (not oil roasted) and keep portion sizes in mind. While they're heart-healthy, they're also high in fat, some of which is saturated fat. Like other nuts, almonds are also high in calories, and you can eat seven or eight a day.
Walnuts, like almonds and other nuts, are extremely healthy when eaten in moderation. They contain plant omega-3 fatty acids, vitamin E, magnesium, folic acid, fiber, heart-healthy monosaturated and polyunsaturated fats, and phytosterols.
While they are heart healthy, they are also high in fat and calories and should be eaten in moderation. As with all nuts, keep the walnut portion in mind. A serving of walnuts should fit right in the palm of your hand, and this portion provides about 200 calories.
Red wine contains flavonoids called catechins, as well as the antioxidant resveratrol. Flavonoids can help maintain the health of blood vessels and may help prevent blood clots. The laboratory has shown that resveratrol has a protective effect on the heart.
Drinking a glass of wine with dinner is quite beneficial to health. But remember, the key is to strictly control the amount, a small cup a day is the most. The risks of alcohol far outweigh the benefits after drinking too much
It is a great source of carotene, rich in the famous beta-carotene, and a good source of alpha and gamma carotene (carotenoids). Studies have shown that higher levels of beta-carotene are associated with a lower risk of heart disease and stroke.
Broccoli is a vegetable rich in beta-carotene, vitamins C and E, potassium, folate, calcium and fiber
Broccoli tastes great in soups, mixed with vegetable dips, added to salads, or mixed with brown rice dishes. Adding more broccoli to your diet is a surefire way to improve your heart health.
Good news! Chocolate contains heart-healthy resveratrol and cocoa phenols (flavonoids), which may lower blood pressure.
Stick to dark chocolate with 70% cacao or higher to reap the full benefits (but bitter taste) while controlling the amount, as chocolate is notoriously high in calories.
Like red wine, tea contains catechins and flavonols that can help maintain healthy blood vessels and prevent blood clots from forming. Green tea, in particular, is sought after for its antioxidant properties.
Drinking tea may lower your risk of heart disease, according to a long-term study of more than 6,000 adults. The study found that adults who drank 1-3 cups of tea per day had lower levels of coronary artery calcification. Coronary calcium may be a precursor to heart attack, stroke, and other heart conditions.
To get more antioxidants from tea, brew it with hot water and let it steep for at least three to five minutes. Avoid sugar or cream, as they add unnecessary calories and fat.
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