What are the 10 best healthy foods for your heart?

What are the top 10 healthy foods for your heart that cause heart disease, with nearly one-third of deaths worldwide? Diet plays a crucial role in promoting heart health, and it can also adversely affect heart health; Some foods may affect blood pressure, triglyceride, and cholesterol levels, and infections; All are risk factors for heart disease, and some examples of foods that help improve heart health come from:

1- Green leafy vegetables

- Green leafy vegetables are distinct, Such as spinach and kale, which contain large amounts of vitamins, minerals, and antioxidants, a rich source of vitamin K that helps protect the arteries, and promotes blood clotting. Green leafy vegetables also contain a high proportion of nutritional nitrates, reducing blood pressure and the risk of contact.

- In a study published in the journal 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.

2- Green beans

These are the main foods recommended for inclusion in the heart-healthy diet; They contain a high proportion of dietary fibers, vitamins, and minerals, are free of saturated fat, and are recommended to choose fresh beans instead of canned. To contain a lot of salt, canned beans are also a rich source of dietary fiber; One cup provides approximately 9 grams of it and contains B vitamins; Such as vitamin B6 is essential for heart health. Green beans are the main foods recommended for inclusion in the heart-healthy diet. They have a high proportion of dietary fibers, vitamins, and minerals, are free of saturated fat, and are recommended to choose fresh beans instead of canned; To contain a lot of salt, canned beans are also a rich source of dietary fiber; One cup provides approximately 9 grams of it and contains B vitamins, Such as vitamin B6 is essential for heart health.

3- Black beans

Black beans are a rich source of nutrients beneficial for heart health, including folates, antioxidants, and magnesium. These help lower blood pressure and contain dietary fibers that control cholesterol levels and blood sugar.

4- Fatty Fish

✔ contains fatty fish, Including tuna, salmon, trout, and mackerel, healthy fats, as they are a rich source of omega-3 fatty acids that help reduce the risk of inflammation, and omega-3 fatty acids can be obtained from certain plant foods; Like flaxseed, it's not the best source; Omega-3 in plant foods is alpha-linoleic, in this case; The body must transform This shape to another form can benefit the body.

✔ It should be noted that a person does not need to eat fish daily for their benefit but can be consumed twice a week at a minimum, and fish is also a rich source of protein beneficial to pregnant women. However, the doctor should be consulted about the recommended quantities; to avoid exposure to a high proportion of mercury.

5- Whole grains contain whole grains:

☑ Including whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa, a higher proportion of dietary fibers compared to refined cereals, where dietary fibers can help lower levels of harmful cholesterol in the blood, reduce the risk of heart disease, and include nutritious parts of whole Nutrients from whole grains: seed, endosperm, and bran.

☑ A review published in the journal BMJ in 2016 indicated that taking whole grains is associated with reducing the risk of coronary heart disease, cardiovascular disease, and cancer, as well as reducing the mortality rate associated with all causes and reducing the risk of respiratory infections, infectious diseases, and diabetes.

6- Red Apples

Apple intake is associated with reducing the risk of heart disease; Because it contains many different compounds that help to improve the factors related to heart health,. Apples contain plant-based chemical compounds known as quercetin, which possess natural anti-inflammatory properties and may help reduce the risk of blood clots, apples also contain soluble fibers; Which help to reduce the levels of harmful cholesterol in the blood, as well as polyphenols with antioxidant properties. Flavonoid epicatechin is one of the polyphenols that help lower blood pressure, and other flavonoid types reduce the risk.

7- The berries 

The berries are prepared; Including strawberries and wild berries, berries are a rich source of many nutrients that play an essential role in promoting heart health, and berries contain a high proportion of antioxidants; Anthocyanins, which help reduce the risk of oxidative stress infections that contribute to the development of heart disease. A study published in Nutrition Research in 2010 indicated that taking freeze-dried strawberry supplements for a short period helped reduce arterial stiffness risk factors, including dyslipidemia in people with metabolic syndrome (Metabolic syndrome); there is a need for further studies to prove this effect.

8- Chia seeds and flax seeds

Chia seeds and flaxseeds are a rich source of omega-3 fatty acids, including alpha-linolenic acid. Omega-3 fatty acids help reduce levels of triglycerides and harmful and total cholesterol in the blood, lower blood pressure, reduce the accumulation of fatty plaque inside the arteries, and also help reduce the risk of heart attack disorders; like a clot and irregular heartbeat.

9- Nuts

Eating a bunch of nuts daily is a good choice for heart health; Nuts contain many valuable nutrients; Including dietary fiber, polyunsaturated fat, and protein. Nuts help to feel fuller for a more extended period, helping to reduce the intake of processed fast food and snacks, which contain a high proportion of refined carbohydrates, and advise diversity of nuts for various nutrients.

10- Avocado

Avocado is a rich source of unsaturated single fatty acids, vitamins, and phytochemical compounds that act as antioxidants to protect the heart and other parts of the body. Especially for the soul, avocado oil can be used safely in cooking because the fat it contains is resistant to heat oxidation.

Beneficial beverages for heart health

Some examples of beverages beneficial for heart health include:

Green Tea: A 2011 review published in the Journal of the American Dietetic Association showed that drinking green tea helped lower cholesterol levels; cholesterol is the main contributor to heart disease and stroke; However, the study did not specify the recommended quantities of green tea for its health benefits.

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

Black tea: Some research has shown that antioxidants found in black tea can help prevent the accumulation of heavy sediments within the arteries and may also act as an anticoagulant, contributing to improved aneurysms to increase blood flow A study published in Preventive Medicine in 2003 indicated that black tea has effects that help reduce the risk of coronary heart disease.

Another study published in The American Journal of Clinical Nutrition in 2001 indicated that black tea contains a compound known as Catechins, which helps reduce the risk of death from ischemic heart disease.

Pomegranate juice: A 2011 review published in Complementary Therapies in Clinical Practice showed that pomegranate juice contains antioxidant compounds that can help reduce the risk of arterial stiffness and lower blood pressure.

General tips for heart health

A healthy diet and lifestyle are some of the best ways to reduce the risk of cardiovascular disease, and some tips can help improve heart health:

Cooking in more beneficial ways: it is recommended that fried or roasted foods be replaced with foods prepared in more helpful ways; We mention the health methods that can be followed for cooking as follows:

• Steam cooking.
• Bread.
• Fast frying.
• Foods prepared with ceramic dishes.
• Microwaved foods.
• Add healthy flavors to sauces, Such as seasoning, herbs, and lemon juice, instead of butter, cheese, or cream.

Focus on dietary fiber-rich foods: Dietary fiber-rich foods help reduce levels of harmful cholesterol in the blood, provide nutrients that help reduce the risk of heart disease, and can help to lose body weight, as fiber is slowly digesting the stomach; They help increase satiety for a more extended period; This helps reduce handling foods, and fiber also contributes to faster transfer of fat through the digestive tract, This reduces its absorption, as well as helping to increase the body's energy for exercise.

Moving away from salt and processed foods: Eating large amounts of salt raises blood pressure, which is one of the risk factors for cardiovascular disease. Adults are advised not to eat more than a teaspoon of salt every day, and mention some ways that help reduce salt consumption:

1- Using spices to add flavors: Preparing foods at home can help increase control of the amount of salt handled, as fresh herbs can be added, like basil, thyme, perennial garlic, as well as bay paper, and cumin.

2- Choose carefully packaged foods, choose sodium-free, few or unsalted varieties, and prefer to use fresh ingredients and cook salt-free food.

Exercise: Exercise helps strengthen the heart muscle, Which allows it to pump more blood into each pulse, Thus providing more oxygen to the body, which contributes to enhancing the efficiency of the body; exercise also helps to lower blood pressure, reduce the risk of heart disease, Reduce levels of harmful cholesterol in the blood, which can lead to blocked arteries and heart attacks.

Exercise also helps raise healthy cholesterol levels in the blood, which helps reduce the risk of heart attack by transferring fatty deposits out of the arteries. It should be noted that a healthy diet, along with exercise, accelerates weight loss, helps build muscles, and burns more calories.