foods useful for the heart and arteries; The heart plays with the brain the most important main roles in the human body, and it is important to maintain the health of the heart to avoid serious diseases that can affect it, and this is by stopping harmful habits, the most important of which are: smoking and eating unhealthy foods.
There is no doubt that foods and foods play a key role in maintaining the health of the heart and protecting it from diseases. For this reason, it is recommended to eat foods that are beneficial for the heart and to avoid eating foods that can harm its health. Here we will learn about a list of foods useful for the heart and arteries, where we will address the most important and best 13 types of them.
leafy vegetables
Leafy green vegetables such as spinach and cabbage are among the best foods for the heart, due to the following:
- It contains many vitamins, minerals, and antioxidants.
- These vegetables also contain vitamin K, which is important for protecting the arteries and improving blood clotting.
- It is also a good source of dietary nitrates, which contribute to lowering blood pressure and reducing the chances of atherosclerosis, as well as improving the functions of the cells lining the blood vessels.
"Also read: Nutritional benefits of microgreens"
Whole grains are heart-healthy foods
Whole grains have high levels of dietary fiber, which may contribute to reducing harmful cholesterol in the body, as high levels of this percentage increase the risk of heart disease.
Eating foods made from whole grains also helps reduce systolic blood pressure, and this helps reduce the risk of stroke. Therefore, whole grains should be included in a person's diet as they are among foods beneficial to the heart and arteries.
Avocado is a heart-healthy food
Avocado is one of the best foods that contribute to maintaining the health of the arteries, and the reason for this is due to the following:
- Avocado helps in increasing the levels of good cholesterol and reducing the levels of bad cholesterol.
- Also, it contains a large percentage of potassium than bananas. Potassium contributes greatly to maintaining the health of the heart and blood vessels.
"Also read: foods to improve eyesight"
Fatty fish is a heart-healthy food
Fatty fish contains healthy fats that are very important for cardiovascular health, also known as unsaturated fats. Omega-3 fatty acids present in fatty fish contribute to reducing triglyceride levels and preventing the risk of heart disease.
The most important fatty fish include salmon, tuna, sardines, and mackerel, and it is recommended to eat them regularly and in moderation, as they are good foods for the heart.
Nuts are good foods for the heart and arteries
The benefits of nuts are many and varied, and there is a close link between eating nuts and maintaining heart health. Nuts are rich in healthy fats, unsaturated fibers, and many vitamins and nutrients important for the heart and arteries.
Nuts also contain high levels of the mineral magnesium, which is useful in impeding the accumulation of harmful cholesterol in the arteries, preventing them from clogging.
It is recommended to eat Brazil nuts, almonds, cashews, and walnuts, with 3 to 5 servings per week.
"Also read: Heart health tips"
olive oil
Olive oil comes on the list of foods useful for the heart and arteries for the following:
- Contains healthy fats.
- It also contains monounsaturated oleic acid.
Healthy fats and oleic acid protect the heart from disease and reduce the risk of heart disease and stroke. Olive oil can be added to salads, meat, chicken, and various foods, as it is an ideal alternative to vegetable oils.
Asparagus is a heart-healthy food
Asparagus is one of the natural sources of folate, so eating it helps prevent the buildup of the amino acid homocysteine, which can increase the risk of coronary artery disease and stroke. Therefore, it is recommended to include asparagus greens in a person's diet and add them to various healthy dishes.
"Also read: Nutritional benefits of okra"
legumes
Eating legumes can contribute to reducing the levels of harmful cholesterol in the body, in addition, they are rich in dietary fiber, antioxidant polyphenols, and proteins, all of which are important for heart health.
For the above, it is recommended to eat legumes that come in a list of foods useful for the heart and arteries of various types, such as beans, chickpeas, peas, and lentils.
Some types of seeds
Both chia seeds and flaxseeds are one of the plant sources of omega-3 fatty acids, such as alpha-linolenic acid (ALA), and by obtaining these acids, the heart gets many benefits, as it can contribute to lowering triglyceride levels and reducing blood pressure. The accumulation of fatty plaques in the arteries.
"Also read: Nutritional benefits of parsley"
dark chocolate
Dark chocolate has several benefits for heart health and preventing atherosclerosis caused by plaque buildup. Chocolate helps prevent white blood cells from sticking to the walls of blood vessels.
It is not recommended to eat a lot of dark chocolate, but it should be eaten in moderation; Because they contain high levels of calories, and eating them in excess may cause weight gain.
turmeric
The spice turmeric has anti-inflammatory properties, which can help reduce damage to the arterial walls, as inflammation has a direct effect on atherosclerosis. Turmeric may also contribute to reducing fatty deposits in the blood vessels and reducing the chances of blockage.
It is easy to add turmeric spice to a person's diet by adding it to various dishes, and turmeric tea or golden milk can be made that contains it.
Pomegranate is a heart-healthy food
Pomegranate is one of the most important foods useful for the heart and arteries, as this fruit can reduce clogged arteries and improve blood flow, due to its high content of antioxidants.
It is recommended to eat pomegranate juice to obtain its many benefits, and it is preferable not to add sugar to it because of the harmful effects of sugar on the body. You can also eat pomegranate seeds with oatmeal as one of the healthy meals in the morning.
citrus fruits
Citrus fruits have an important role in promoting heart health because they contain vitamin C and flavonoids that protect the walls of arteries.
It is recommended to eat citrus fruits of all kinds, such as lemon, orange, and grapefruit. You can also make fresh juices from these citrus fruits, but you should not add sugar to them.
Attention should be paid to eating healthy foods and foods that are beneficial to the heart and arteries, which maintain their health and protect them from various diseases. Here we have introduced a list of the most important foods beneficial to the heart and arteries.
