The relationship between diet and heart disease is becoming increasingly clear – what you put on your plate can either increase your risk of heart disease or have the exact opposite effect. To keep your “engine” in top shape, you need to give it the highest quality and most suitable fuel. Here you will find 25 of the best foods to protect your heart and blood vessels, as well as recommendations on how to make them part of your daily diet.
Fatty Fish
Salmon, sardines, and mackerel are superstars among the most heart-rewarding foods. The main reason is that they are all rich in Omega-3s, and they, in turn, help reduce the risk of arrhythmias and atherosclerosis. The American Heart Association recommends eating fatty fish (100 grams per serving) at least twice a week.
How can you get more value? Grill the salmon, cut it into small pieces, and serve with the pasta, dripping with classic marinara tomato sauce. Another way is to add fish as a protein source to your vegetable salad.
By the way!
Fish oil supplements are another option for replenishing the daily intake of essential fatty acids. The study, published in the «Journal Journal of Research in Pharmacy Practice» showed that patients treated with omega-3 daily 3 g for 8 weeks, at the end of the test significantly decreased blood pressure.
Flax Seeds
It is a storehouse of heart-healthy nutrients, including fiber, manganese, magnesium, and omega-3s. In addition, flaxseed is the leader in the content of lignans – unique polyphenols that combine the benefits of antioxidants and phytoestrogens.
How can you get more value? Flaxseeds will add a pleasant crunch to any vegetable or fruit salad, make an excellent addition to yogurt or smoothies, and also make an excellent ingredient for baked goods such as bread, cookies, or muffins.
Oat Flakes
This product has not needed advertising for a long time. It benefits not only our heart but also the body as a whole. Oatmeal made from whole grain flakes is not only the best source of fiber (4 g per serving) but also a storehouse of nutrients such as iron, potassium, magnesium, and omega-3 fatty acids.
How can you get more value? Everyone knows that oatmeal is good for breakfast, especially with berries and fruits, but you can also make delicious breads or biscuits from these cereals. Another option is to use oatmeal tortillas and stuff them with vegetables, turkey, and a light sauce for a wonderful meatloaf.
Fact!
Numerous studies have shown that whole grains protect us from various diseases, including the cardiovascular system. According to The British Medical Journal, you need to eat at least 3-7 servings (equivalent to 90-225 g) of whole grains per day to reduce your risk of chronic disease and premature death.
Dark Chocolate
This beloved sweet treat contains resveratrol and cocoa phenols (flavonoids), which have been shown to lower blood pressure. The only drawback of chocolate is that it is high in calories, fat, and sugar – excessive enthusiasm for it will negate many of its health-promoting properties.
How can you get more value? Choose dark chocolate with 70% cocoa beans or higher, and remember that moderation is key – you only need one serving a day.
