02/10/2023
Nutrition

Nutrition: 15 Heart-Friendly Foods – 2022

nutrition

Nutrition: 15 Heart-Friendly Foods

More than 50 different nutrients are needed for a healthy body, and it is not possible to meet these nutrients with a one-way diet. Nutrition

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15 Foods That Reduce Your Heart Attack Risk According to Doctors

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15 Heart-Friendly Foods

More than 50 different nutrients are needed for a healthy body, and it is not possible to meet these nutrients with a one-way diet. A one-way diet can never provide the necessary nutrients for the body and it is not possible to talk about a superfood on earth. However, there are some foods that contribute more to heart health than others. We can list these foods as follows.

Oily Fish

Oily fish rich in omega-3 fatty acids, such as salmon, tuna, sardines and trout, support your heart health. Omega-3 fatty acids in fish prevent irregular heartbeats and plaque formation that causes blockage in the arteries.

Oily seeds

Oily seeds such as almonds, walnuts and hazelnuts protect your heart health with their fiber and healthy fatty acids. You should choose the salt-free ones of these products.

Berries

Berries such as blueberries, raspberries, blackberries and strawberries are heart-friendly thanks to the fiber and bioactive compounds they contain. Compounds that give color to these fruits balance blood pressure and protect vascular health.

Flaxseed

It provides protection of heart health with omega-3 fatty acids, fiber and bioactive compounds it contains. It should be used crushed.

Rolled oats

Thanks to the soluble fiber it contains, it ensures that some of the cholesterol in the food is excreted with the stool, reduces the cholesterol level and provides satiety.

Dry beans

Legumes such as dry beans, kidney beans, chickpeas and green lentils are rich in fiber and B group vitamins and protect heart health. Dried legumes also help balance blood sugar.

Orange and Red Vegetables

Carrots, sweet potatoes, red peppers and winter squash are rich in beta carotene, fiber and vitamin C that protect heart health. Potatoes are a good source of potassium and help stabilize blood pressure.

Green Leafy Vegetables

Green vegetables such as spinach and broccoli are heart-friendly vegetables rich in potassium, fiber, folate (folic acid), calcium and vitamin C.

Dark chocolate

Dark chocolate with a cocoa content of 70% and above contains bioactive compounds (polyphenols) that protect heart health. Polyphenols stabilize blood pressure and reduce inflammation.

Citrus and Tropical Fruits

Fruits such as orange, tangerine, papaya and pineapple, which are rich in vitamin C, beta carotene, folate and fiber, protect against heart diseases by balancing coagulation.

Tomatoes

It is rich in potassium, which is important for heart health. Thanks to lycopene, a powerful antioxidant, it lowers bad cholesterol (LDL) and reduces the risk of heart attack.

Olive oil

Olive oil, which is an important part of the Mediterranean diet, reduces both the blood cholesterol level and the sugar level thanks to the monounsaturated fatty acids it contains.

Green tea

Consumption of at least 4 cups of green tea a day, which is rich in antioxidant catechin compounds, can significantly reduce the risk of heart diseases and heart attacks.

Coffee

Thanks to the bioactive compounds it contains, 2 cups of coffee a day reduce the risk of heart diseases and heart attack. However, it should be noted that coffee should be without sugar and cream.

Avocado

Avocado, which is rich in monounsaturated fatty acids similar to olive oil, contributes to heart health by balancing blood pressure thanks to both its cholesterol-lowering effect and the potassium it contains.

 

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