For those with cardiovascular problems or those who are at high risk for cardiovascular disease, please quickly note these foods to add to your menu.
Soy helps reduce cholesterol and saturated fats, so soy is a heart-healthy food.
You should eat natural soybeans, such as edamame (Japanese soybeans), tempeh (Indonesian soybeans), or tofu.
You can use soy milk with oatmeal or cereal. But be aware that the amount of salt in some types of soybeans makes you more prone to hypertension.
Potatoes are good for the heart, as long as they don’t really fry. This root is rich in potassium, which helps to lower blood pressure effectively. In addition, potatoes are rich in fiber, which reduces the risk of heart disease.
Like potatoes, tomatoes are high in potassium. In addition, tomatoes also contain antioxidants, called lycopene. Lycopene helps to eliminate bad cholesterol and reduces cardiovascular risk.
Carrots can help control blood sugar and make diabetes less likely. They can also help your cholesterol levels, as they are a good source of soluble fiber – the type of fiber also found in oats.
For a long time, in the West, people often use hot oatmeal mixed in the morning for people who need to keep their voices good. Just half a cup of oats a day not only provides 130Kcal of energy but also receives 5g of heart-healthy fiber (helps reduce cholesterol and keep body weight at a healthy level). Another good effect is that the oatmeal used in the morning will make you feel full until lunch, so you will reduce the number of snacks in between (snacks are one of the reasons for obesity).
Oatmeal and other grains such as barley, wheat, brown rice … help reduce the risk of diabetes as well as the risk of cardiovascular disease. Brown rice can be used as an alternative to oatmeal. The American Diabetes Association recommends a daily fiber intake of 21-38g depending on gender and age.
Include whole grains in your diet to lower cholesterol. Whole grains contain fiber fibers that prevent arteries from clogging.
The key of cheese is to lower high blood pressure to avoid heart-related strokes. Cheese rich in calcium to lower blood pressure.
As a food rich in omega-3, salmon will help you lower blood pressure and prevent the formation of blood clots. Maintaining a diet twice a week will help you reduce your risk of a heart attack by one third.
“Salmon contains carotenoid astaxanthin, a very powerful antioxidant,” said cardiovascular physician Stephen T. Sinatra, author of “How to Reduce Blood Pressure in 8 Weeks” (Lower Your Blood Pressure In). Eight Weeks).
But to get better results, you should choose wild-caught salmon rather than farmed fish, because farmed fish may be contaminated with pesticides and heavy metals.
If you don’t like salmon, trying other oily fish like mackerel, tuna, sardines and herring can also help you have a healthy heart with the same effect.
Olive oil contains a lot of monounsaturated fats, which help reduce HDL levels and reduce the risk of developing cardiovascular diseases.
According to the results of the Seven Countries Study, a survey of global rates of cardiovascular disease, men in Crete (a Greek island) are at risk for heart disease due to high cholesterol levels, but relatively few people die from the disease because their diet is high in heart-healthy fats similar to that of olive oil.
You should use virgin olive oils for cooking instead of regular cooking oils.
Spinach keeps your heart healthy because it is high in lutein, folate, potassium, and fiber.
Not only spinach, supplements in your meals of vegetables also help you maintain heart health.
According to research by health experts, surveying more than 15,000 men without cardiovascular disease in 12 years, all eating 2.5 servings of vegetables daily helps reduce 25% risk of cardiovascular disease, compared to the group of people who did not eat vegetables. Each additional vegetable meal reduces the risk by 17%.
This is a food that helps you fight heart disease. Spinach contains carotene that can prevent cholesterol from clotting in arteries. Spinach can lower high blood pressure.
Broccoli and spinach
Contains many vitamins, minerals and antioxidants, female cotton and spinach are two indispensable foods in your meal. And yet, these two high-fiber vegetables also help regulate blood pressure and activate your heart.
Tea can increase metabolism, it can also improve heart health. Tea contains an antioxidant called catechin, which is like a shield for artery walls. This antioxidant also prevents blood clots that can be fatal.
Although drinking coffee can have health effects, it can also improve your health if you drink coffee in moderation. If you drink 4 cups of coffee a day can improve your heart health.
Seafood is beneficial for people with different levels such as mental health, brain, vision, muscle building, and pregnancy. Omega-3 protects your heart and lowers blood triglyceride levels. To clean the artery, choose for yourself fish rich in Omega 3.