The World Health Organization has compiled data according to which the first place among all known diseases is occupied by cardiovascular pathologies and disorders.
The number of patients worldwide increases rapidly every year. The reason for these disorders and dysfunctions of the organism is the rhythm of modern life, stress and unhealthy eating habits with little healthy snacks and fatty foods.
It is a fact. More than half of heart and vascular diseases can be prevented with a healthy diet.
According to social surveys, the population of the Russian Federation is aware of the risks of cardiovascular diseases. However, more than half of the population does not take the danger they entail.
90% of our citizens firmly believe that their health is normal and does not need diagnosis or prevention of heart disease. The failures in the healthy functioning of the heart muscle after 40 years do not surprise anyone, but, as a rule, a person is born with the clean vessels and the healthy heart, which can pump the blood enough time if certain rules are followed.
Why a good diet for a healthy heart
Making an analogy with the functioning of a car, the heart is the engine of the human body. It is a large and muscular organ that pumps the right amount of blood without skipping any beat, providing vital oxygen to all organs of the body.
Like the motor of a car, it is important that the heart receive only high quality fuel to function properly. His role is played by valuable substances that enter the body through food. To keep the body healthy, you have to know exactly what is good and what is bad for the continued performance of this powerful organ.
Fatty and carbohydrate foods negatively affect the state of blood vessels, lose their elasticity and increase the risk of formterol plates on their walls.
In the modern diet of the middle person there is a huge amount of modified vegetable fat, which contributes to the development of insufficiency. The usual cakes and sweets usually hide dangerous trans fats that cause heart failure.
To maintain a healthy state and prevent a series of diseases, a person needs to obtain a balanced mixture of vitamins and other substances daily. Let’s talk about what a healthy diet should be for the heart and blood vessels.
The healthiest foods for the heart and blood vessels?
In the stable functioning and strengthening of the organ and blood vessels, most types of ripe fruit influence. In summer, when in store shelves and markets there is a wide variety of different fruits, it is necessary to introduce them in the daily diet as far as possible.
Important! Dark mature berries can not only replace the necessary balance of vitamins in the body, but also strengthen the human heart and contribute to the increase in blood hemoglobin.
Another of the most useful foods are cereals, rich in fiber, and olive oil, capable of decomposing cholesterol plates.
Regular consumption of these products helps prevent dangerous diseases, such as myocardial infarctions and strokes. The benefits of olive oil increase the elasticity of blood vessels and strengthen them in general.
Let’s explore the most beneficial foods to maintain a healthy heart.
Fruit
13 types of valuable fruits and berries ::
- Granada is the most popular product for heart health. It has the valuable property of normalizing blood flow and preventing atherosclerosis. It helps dilute blood and reduce cholesterol levels. The red grains of the grenade are rich in iron and stabilize the balance of blood hemoglobin. The fruit counteracts hypertension. It should be consumed as recently squeezed juice without any heat treatment.
- The apple is a commonly available fruit, which helps reduce blood cholesterol and, as a consequence, the development of cardiovascular diseases. Apple is an excellent preventive of hypertension and anemia. The rich vitamins complex contained in fruit has antioxidant properties.
A data. According to studies, women who ate 1-2 apples per day managed to reduce their blood cholesterol by 23%.
- Orange is a valuable and common fruit, which has a preventive effect on atherosclerosis and coronary heart disease. Orange contains large amounts of vitamins A, B, C, D, P, as well as high concentrations of iron, magnesium, calcium and potassium. This fruit stabilizes blood pressure, improves the quality and composition of blood and helps accelerate toxin purification.
- Albaricoque – Potassium rich, incredibly useful as dry fruit. Improves the functioning of heart muscle and eliminates toxins. The specialists recommend consuming the pulp without the peel, and in winter include the alparicoques in the diet.
- Grapes: Grapes and recently squeezed juice help improve the tone. It is recommended to eat small grapes cultivated for wine production.
- Pomelo – Due to its high content in natingin, it reinforces the walls of blood vessels and has ant i-classical properties. Specialists recommend consuming grapefruits with a red and rich pulp, this type of fruit contains the maximum number of useful substances.
- Banana – compensates for the lack of potassium in the body, favoring the cardiovascular system. Strengthens blood vessels, restores natural elasticity, protects calcification walls, risk prevention of various heart disease.
- Strawberries – They have antioxidant properties, reduce the number of low density lipoproteins in the blood. Unique berry for infarct prevention.
- Peach – valuable vitamin complex against atherosclerosis. It is recommended to consume the mature pulp without shell.
- Plum – rich in the coumarine substance, which fights the formation of blood clots. Prophylactic product against anemia.
- Black currants – restores the healthy tone of heart muscle. Specialists recommend including these berries in the daily diet in case of atherosclerosis and hypertension.
- Feijoa is a fruit rich in C and potassium vitamins, helps produce a healthy cholesterol level. It has a reconstituent effect.
- Blanca Morera – Sweet berries can stabilize high blood pressure, have a positive effect on high blood hypertension and cholesterol.
Vegetables
- Carrots are a cheap and eas y-t o-get vegetable, rich in carotenoids and with antioxidant properties. The most valuable type – red carrot, prevents the development of various heart disease and blood vessels. This healthy root vegetable contains vitamins B, C and E.
- Tomato, a mature vegetable, is incredibly beneficial. According to published data from a study by the University of North Carolina, experts report that 1, 700 people who ate tomatoes daily improved the function of heart muscle. They are the most valuable red vegetables, rich in antioxidants that prevent the development of various pathologies.
- Potatoes are healthy in moderation. Among its positive qualities are its high content of fiber, potassium and magnesium. For those who wish to strengthen the cardiovascular system, it is necessary to introduce 1-2 potatoes in the daily diet.
- Onion and garlic are not only aromatic spices, but also unique vegetables rich in phytoncidas, which help quickly eliminate “bad” cholesterol. It highlights the presence of a high concentration of folic acid. For people who suffer from a series of cardiac or vascular anomalies, daily consumption is recommended without thermal treatment.
- Pepper: This vegetable of any color has a beneficial effect on the strengthening of the heart muscle. The regular use of peppers stabilizes the operation of the organs and the circulatory system. This vegetable contains vitamin C, folic acid and fiber in high concentrations.
- Brécol is a nutritious food, irreplaceable source of iron, potassium, phosphorus, calcium and magnesium. Its daily consumption has a good preventive effect. It is recommended to choose intense green broccoli.
- Pumpkin is a tasty vegetables rich in beta-macratin, potassium and vitamin C. It helps reduce the risk of atherosclerosis, it decreases blood pressure and restores the agency’s water-exit balance.
- Avocado is a frui t-rich fruit that prevents the appearance of heart attacks. The presence of unique enzymes guarantees the maximum absorption of the vitamins obtained. The specialists recommend adding it to the diet only in raw state, in which case it retains all the useful properties of the fruit.
Other foods
How does it help reduce the risk of heart disease? Fiber can help reduce the risk of cardiovascular diseases. The daily fee should not be less than 25 g.
To restore and support the cardiovascular system, most qualified experts agree that it is necessary to regularly consume the following products
- walnuts
- linen seeds;
- fresh spinach;
- cereal grains, especially oatmeal
- legumes;
- eggs;
- salmon;
- sardine;
- trout;
- tuna;
- peanut butter;
- corn oil;
- Colza oil;
- asparagus;
- shrimp;
- Kiwi;
- Chocolate with cocoa content greater than 70%.
Such “heart foods” have a beneficial effect on the function of the main organ and blood vessels.
What are the healthiest fruits and vegetables for heart disease?
Among the healthiest fruits and vegetables for heart disease, experts include:
- the grenade
- The apples
- pumpkin
- Brécol;
- avocado.
We must not forget that cooking and cooking make food lose their concentration of nutrients, so doctors recommend including dishes and salads made with fresh fruits and vegetables.
It should be added to the menu other effective foods containing omega-3 fats, monounsaturated and polyunsaturated fats, whole grains, potassium, calcium and magnesium.
It is advisable to avoid foods rich in saturated fats, cholesterol, sodium and sugar:
- fast food;
- French and baked meats
- Chicken skin;
- foods containing palm oil;
- liver;
- butter;
- salt;
- soy sauce;
- diverse condiments for dishes;
- sausages;
- pickles;
- sugary soda drinks;
- syrups with high fructose content.
In winter it is difficult to find healthy fruits and vegetables, try to replace these foods with dry and dried varieties. Dry berries help eliminate excess liquid from the organism, reduce swelling and improve the functioning of heart muscle.
Sultan raisins, raisin plums, dried apples and pears, figs and dates have a positive effect on the functioning of the heart and blood vessels. Do not forget that constant care of your health and regular disease prevention is the key to stable functioning of organs, improving the quality and duration of life.
A rational and healthy diet is not only healthy, but also incredibly delicious. Daily oats for breakfast, not only helps the heart to deal with work, but also contributes to the cleaning of intestines thanks to the valuable fibers.
Follow some dietary rules, limit the consumption of industrially produced foods, replace charred water with purified water and your health will remain strong for many years.
