Dietary rules to improve heart and vascular health
Cardiovascular disease remains the leading cause of death in many countries around the world, including Russia. Every day, we all make a choice: to benefit or harm our heart. Every day we can help it by giving at least a short walk instead of the bus, a ripe fruit instead of a piece of cake. I'll list some heart-healthy foods below.
Vitamins for a stronger heart
One of the key components of superfoods is antioxidants. Vitamins A, C, D, E, as well as various minerals and phytonutrients such as carotenoids and polyphenols found in fruits and vegetables have antioxidant properties.
Top 10 healthiest foods for the heart
So what are they, the most useful products for strengthening the heart and blood vessels?
Blueberries
Blueberries contain powerful antioxidants polyphenols. They protect blood vessels from damage caused by inflammation. And anthocyanins help prevent high blood pressure.
Olive oil
The monounsaturated fats found in vegetable oils, including cold-pressed (extra virgin) olive oil, protect the heart and cardiovascular system
Nuts
Almonds, walnuts and macadamia nuts are high in vitamins, minerals, protein and healthy fats. These fats increase good cholesterol levels, and "bad" cholesterol is carried from the blood vessels to the liver, where they are destroyed. Nuts also contain vitamin E, which protects free radical-damaged vascular cells.
Fatty, cold-water fish
Foods good for the heart and blood vessels: salmon, mackerel, anchovies, herring, trout, and sardines are rich in omega-3 fatty acids. They protect the heart, lower cholesterol and blood pressure, reduce inflammation, and slow plaque formation in arteries.
Dark Green Leafy Vegetables.
Kale, spinach and other dark greens contain carotenoids, folic acid, magnesium, potassium and calcium. Electrolytes normalize high blood pressure, carotenoids and other nutrients protect blood vessel walls from oxidative damage, and folic acid helps reduce homocysteine levels that damage the cardiovascular system.
Dark Chocolate
The epicatechin in cocoa increases the concentration of nitric oxide, a key compound for blood vessel health, helping to regulate blood pressure. Choose only dark chocolate with at least 70% cocoa.
Avocados
The list of heart-healthy foods continues with avocados, which are rich in heart-healthy monounsaturated fats and vitamin E. Add it to a salad to increase the absorption of carotenoids (e.g., from spinach, tomatoes, carrots, peppers), which also protect the heart.
Chia and flax seeds.
They are rich in omega-3 fatty acids, alpha-linolenic acid, minerals, soluble and insoluble fiber.
Garlic
By preventing the clogging of blood vessels, garlic slows down the development of atherosclerosis and lowers blood pressure. Numerous natural antioxidants help protect the heart and blood vessels.
Tomatoes
Tomatoes contain carotenoids and the powerful antioxidant lycopene. It lowers blood pressure and "bad" cholesterol levels, thus protecting the heart and blood vessels.
Top most unhealthy foods for the heart
For excellent health and well-being, it is important to try to follow a diet based on plant foods and rich in antioxidants. At the same time, you need to reduce your intake of "empty" disease-causing calories. Of course, you can sometimes indulge yourself, just need to know the measure. What foods are good for the heart, you already know, but those foods that cause inflammation in the body.
Added sugar
Added sugar (such as in industrially processed foods) stimulates the release of inflammatory cytokines.
Refined Carbohydrates.
White refined flour, white rice, and foods made from them have a rapid negative effect on blood sugar levels and are known for their inflammatory effects. Try to choose unprocessed whole-grain carbohydrates and derivatives (bread, pasta, etc.) - buckwheat, amaranth, millet, teff, oats, corn, quinoa, spelt.
Trans fats
They are found in fast food and fried and baked foods such as pastries, cookies, donuts, snacks, crackers, chips and some margarines. Studies have shown that consumption of trans fats is associated with higher levels of inflammatory biomarkers in the blood.
Monosodium glutamate is a flavor enhancer
Monosodium glutamate contributes to significant inflammation, general obesity and type II diabetes. It also causes liver inflammation and non-alcoholic steatohepatitis.
Food additives.
These include all unnatural products that are added to food to increase its shelf life, lower its cost, and alter its natural flavor. For example, preservatives, artificial sweeteners, colorings, and flavorings.
Excess alcohol.
A small amount of alcohol - up to 7 standard drinks per week - can even benefit the body, according to several studies, but exceeding this dose contributes to increased inflammatory markers.
General recommendations for improving cardiovascular function
Various studies show that walking just 1-2 hours a week (that is, 15-20 minutes a day) reduces the likelihood of heart attack, stroke or diabetes, and reduces the risk of premature death.
There is only one way to eliminate inflammation - eat foods in their "natural form". Give preference to complex carbohydrates (such as fresh fruits and vegetables). Minimize consumption of omega-6 rich oils and processed foods prepared with them. Remember that you need foods and vitamins to maintain cardiovascular health.
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