Foods that maintain a healthy heart - Health

Foods that maintain a healthy heart

Heart health

There are several foods that maintain the health of the heart, where the diet plays a large role in preserving the heart, protecting it from diseases and maintaining the level of cholesterol in the blood, and through this article we will show you a group of foods that maintain heart health.

Heart-healthy foods

  • Whole grains

Whole grains are the grains available to all of us, such as wheat, barley, buckwheat, brown rice and oats, and these grains contain an adequate percentage of fiber that reduces the risk of heart disease, according to scientific studies that confirmed that eating meals containing whole grains helps reduce the risk of infection. Heart disease by up to 22%, and it is one of the best foods to maintain heart health.

  • Leafy greens

Leafy vegetables are characterized by their high content of vitamins, minerals and antioxidants that work to protect the heart and arteries, in addition to an amount of nitrates that reduce arterial stiffness and maintain a healthy blood pressure ratio, and scientific studies have shown that increasing the intake of vegetables reduces the possibility of heart disease. Rather, it maintains its health.

  • Nut

Walnuts are among the foods that contain a high percentage of fiber, copper and manganese, and scientific studies have proven that eating walnuts in your diet helps protect you from a large percentage of heart disease, and also reduces harmful cholesterol in the blood by up to 16%. Scientific studies show that eating nuts on an ongoing basis contributes to a lower risk of heart disease.

  • Dark chocolate

Rich in antioxidants that promote heart health, and there are many scientific studies that have proven the strong relationship between eating chocolate and a lower incidence of heart disease, and this appeared after a practical experiment on a group of people who ate chocolate five times a week had a lower risk of heart disease compared to people Who do not eat chocolate.

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But you must bear in mind that chocolate contains a high percentage of sugars that may also harm health, so you must choose a high-quality dark chocolate to benefit from it.

  • tomatoes

And tomatoes contain a substance called lycopene and it is one of the substances that has many strong antioxidant properties, which helps prevent oxidative damage and inflammation and protects against heart disease, as a low level of lycopene is associated with an increased risk of heart attacks, according to scientific studies that have proven that eating quantities Significant amounts of lycopene were associated with a reduced risk of heart disease and stroke.

  • olive oil

It is full of antioxidants that reduce the risk of heart disease, reduce inflammation and prevent chronic diseases, and it is also rich in unsaturated fatty acids, which made it one of the most important foods that maintain heart health, and one scientific research has shown that people who consumed olive oil have a lower risk of injury By 30% for heart disease, and eating olive oil in large quantities may reduce the risk of death from heart disease, so we must include it in our diet.

  • Avocado

Avocado is a rich source of potassium, which makes it necessary to maintain heart health and protect it from diseases, as eating an avocado a day gives the body the percentage of potassium it needs, equivalent to 28%, which helps lower blood pressure and thus reduce stroke.

Avocados are also characterized by the presence of an adequate amount of monounsaturated fats that maintain a healthy heart, and avocados are also included in the category of foods that help you control cholesterol equations , according to studies conducted on 45 obese people and each of these people consumed an avocado daily. Then, scientists noticed a decrease in the level of harmful cholesterol in the body, and thus these people became less likely to have heart disease.

  • Fatty names and fish oil
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The fatty names that are mackerel, tuna, and salmon contain omega-3, which has many benefits in maintaining heart health, and eating fish constantly helps to promote heart health and protect it from diseases in addition to it helps to lower the level of cholesterol.

And if you are one of the people who do not use names constantly, you should replace that with fish oil, as it also contains omega-3.

Reducing the risk of heart disease

There are healthy habits to improve heart health and protect it from many diseases, and here are these steps:

  • Eat a healthy diet

Where you must make sure to eat healthy fruits and vegetables on an ongoing basis, to provide the body with vitamins and fibers that protect it from heart disease, and it is also recommended to eat plant and animal proteins.

It is also recommended to limit refined carbohydrates, sweetened drinks and processed meats, and all data on canned foods should be reviewed to reduce the amount of sodium and added sugars.

  • Physical activity

Movement and activity are among the most important healthy habits that maintain and protect the body from many diseases, the most important of which is cardiovascular diseases, so adults should walk for at least two hours a day, and if you are already practicing it then do another stronger sport so that you can enjoy in a good health.

  • Take medications

Continuing to take the medications prescribed by the doctor is one of the most important healthy habits to protect the heart from many diseases and control the level of cholesterol in the blood, but it is not recommended to take aspirin or any other medicine without consulting a doctor so that it is not prone to bleeding or sudden cardiac arrest.

  • Weight control
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Where you must maintain your weight to remain healthy always, by reducing the calories that you eat continuously and replacing them with healthy foods so that the body benefits and prevents the accumulation of fats, which is the cause of many diseases.

  • Managing conditions

The management of conditions means the need to follow up with the doctor if you suffer from high blood pressure, high cholesterol or high blood sugar, in order to control the diet so that the patient does not suffer serious complications, in addition to exercising continuously in order to get A healthy weight and stay away from smoking. [2]

Heart-harmful foods

  • Red meat

Where excessive intake of red meat and beef increases the possibility of heart disease, and this is due to the saturated fat that red meat contains in a high proportion.

  • Baked goods

Where baked goods and cakes are heart-striking foods, because they contain added sugars that may lead to weight gain and an increase in fat and sugar content in the body, which causes heart disease.

  • Processed meats

It is considered one of the worst types of meat and the most harmful to the health of the body and the heart, because it contains a high percentage of salt and saturated fats that cause heart disease.