The most useful foods for the heart and blood vessels

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Today our food is not balanced and far from ideal. In addition to all other flaws, it is distinguished by a deficiency of potassium and an excess of sodium, or edible s alt. Today we will consider useful products for the heart and blood vessels, since it is the right diet that allows us to maintain the youth and he alth of our circulatory system. Everyone knows that the correct work of the heart is the key to longevity. Surely among your relatives and friends there are examples when, due to diseases of this most important organ, very young people passed away. But doctors do not get tired of repeating that a sufficient level of magnesium and potassium can serve as a minimum prevention of such ailments.

Golden rules on how to strengthen the heart and blood vessels

The first thing any doctor will tell you is not to overeat. It may seem strange, but a full stomach several times increases the risk of a heart attack. This is due to a violation of blood flow, since all the resources of the body are directed to the digestion of heavy food. The blood thickens, it is more difficult to disperse it through the vessels. Therefore, it is better to get up from the table a little hungry. The second rule recommendslean on celery and parsley. It is these leafy vegetables that allow you to normalize blood flow. This happens by increasing the elasticity of the walls of blood vessels and relaxing smooth muscles. Another savior is tomato juice. This is a natural remedy of amazing power, it helps to normalize blood pressure, so it is very useful to take it for hypertension and heart failure. And most importantly, you need potassium and magnesium. Useful products for the heart and blood vessels provide a sufficient amount of them daily.

Why do we need potassium

This truly magical trace element is involved in metabolism, it is necessary for the absorption of protein, nervous and muscle activity. A balanced diet must necessarily include he althy foods for the heart and blood vessels, which contain it in large quantities. In this case, the following pattern should be taken into account: a lack of potassium provokes heart disease, and the drugs prescribed by doctors further reduce its level in the blood. Therefore, in case of severe diseases, it is not enough to adjust the diet, it is necessary to take calcium and magnesium separately. Let's now take a closer look at what are useful products for the heart and blood vessels. This list should be at home for every person, then the likelihood of heart disease will decrease many times over.

Fruits and dried fruits

No wonder there was a saying: "An apple a day will leave the doctor out of work." These wonderful fruits providefood for the heart. Products containing a minimum of calories and a maximum of benefits, while also being very tasty - all this is about ruddy fruits. They contain fiber, and this is the most necessary element for lowering cholesterol. The potassium included in the composition, among other things, activates the excretory system, reducing swelling, and pectin removes harmful substances from the body. But not only apples will help you resist heart disease.

Pomegranate thins the blood, protects against atherosclerosis and reduces the amount of cholesterol. Another useful product is grapefruit. It not only fights against premature aging of the heart muscle, but also provides the body with vitamins. Let's not forget the avocado. This amazing fruit is high in potassium and polyunsaturated fatty acids. It is this composition that allows the body to deal with stress and high blood pressure.

Vegetables

First of all, you need to pay attention to leafy vegetables, they provide nutrition for the heart. The products included in this list are familiar to everyone. So, these are lettuce, sorrel, spinach, arugula and many others. These are the he althiest foods for the heart. They contain a large amount of magnesium, which helps to enrich the blood with oxygen, brings the pulse back to normal, and prevents the formation of blood clots. In winter, when fresh herbs are not available, available vegetables can be used. It can be any cabbage - white cabbage or broccoli. Garlic is very useful for the myocardium. It contains active elements that preventheart failure and relieve tension from the walls of blood vessels. A bright pumpkin is very useful for the heart. It contains a lot of potassium and vitamin C. Together they help fight atherosclerosis, lower blood pressure. As you can see, the most he althy foods for the heart are not at all expensive and quite affordable.

Pulses and cereals

All of us have been taught since childhood that eating porridge is good for us. This is true, but the fact that legumes and cereals are products for strengthening the heart, we usually find out only at the appointment with a cardiologist. Be sure to start your day with a portion of porridge, add beans to the first and second courses. These products are good because they contain a lot of soluble fiber, protect blood vessels from the deposition of cholesterol in them.

Don't forget that only whole grains are he althy. The exception is oats, which are consumed in the form of flakes. All instant cereals - soluble, ready-made and semi-prepared have no benefit to the body. As an addition to cereals, soy protein is great, it can be tofu, which is extremely good for the heart muscle. It is a protein in its purest form, without harmful fats. If we consider products to strengthen the heart, then soy is in one of the first places. It helps even with some forms of oncology and is very good for the he alth of the heart muscle.

Fish or meat

We are used to eating meat. What is a table without cutlets, rich borscht, meat sauce? But in reality thisa fairly heavy product that is easily digested only by a he althy body. If we talk about which foods are he althier for the heart, then definitely the choice should be made in favor of fish. Maybe not everyone knows, but eating just 100 grams of fish per week reduces the likelihood of developing heart disease by almost half.

Fish does not contain refractory fats, unlike beef. It is the basis of nutrition for heart he alth. Oily sea fish is especially useful. It contains polyunsaturated fatty acids that are vital to our heart and blood vessels. Regular consumption of fish reduces the risk of heart attacks and heart attacks.

Nuts

We have listed the main foods rich in potassium. They are vital for the heart, so try to have them on your table as often as possible. Separately, I want to highlight the walnuts. Just a handful of nuts a day will replenish the supply of fatty acids and improve the functioning of the heart muscle, reduce the risk of developing serious diseases, improve memory and thinking. At the same time, the nut is an excellent source of protein. Not only walnuts, but also almonds, cashews, hazelnuts, pine nuts will be extremely useful for the heart.

Vegetable oils

For any heart disease, animal fats should be excluded from food. But the taboo does not apply to vegetable oils. On the contrary, olive contains a huge amount of vitamin E. This product prevents thrombosis in the vessels.

Sesame, linseed, pumpkin, almond oil is also very useful. There is nothing to abuse them, but adding one or two tablespoons a day to food will be very useful. Not only the heart, but also the largest organ, the skin, will be very grateful.

Heart-Bad Foods

Most often, our food contains a huge amount of "hidden" fats. These are various margarines, modified fats, which are very dangerous for the heart and blood vessels. We often pay a very high price for this time bomb. Remember yourself, you go to the supermarket, there are a huge number of sausages, canned food, pastries around, everything smells delicious and attracts attention. But just the same, the killers of the heart and your he alth are smoked and raw smoked sausages, caviar, champagne and sparkling wines, beer, strong alcohol. All products containing margarine are also a threat.

You can eat varied, tasty and he althy, managing much smaller amounts of food. To do this, you will need a variety of vegetables and natural seasonings, fish, cereals. Choose fermented milk products and fruits for dessert.

Now you know what is good for the heart. These products are not so difficult to purchase, they are in the store all year round and are not so expensive. Most people, refusing smoked, fried, fatty and sweet, first feel discomfort. But very soon a person begins to feel lightness, cheerfulness, good mood, and his well-being improves significantly.