Health Nutrition Hints

Heart Health-Definition, Vegetables, Fruits That Are Beneficial and More

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Health Nutrition Hints

Definition

Foods play a vital role in maintaining heart health and preventing diseases, so it remains recommended to eat foods beneficial to the heart and arteries and avoid foods that can harm their health.
It is necessary to maintain heart health to avoid serious diseases that can affect it by abandoning harmful habits such as smoking and eating unhealthy foods.

On the other hand, attention must remain on eating healthy foods that promote cardiovascular health and prevent disease.

Learn about the essential foods that are beneficial to the heart and arteries.

Vegetables That Are Beneficial For Heart Health

1- leafy vegetables

many vitamins, minerals, and antioxidants are available in green vegetables such as spinach, cabbage, and other vegetables.

These vegetables also contain vitamin k, which is essential for protecting arteries and improving blood clotting.

Leafy tubers are also a good source of dietary nitrate, which helps reduce blood pressure, reduce the chances of developing atherosclerosis, and improve the function of cells lining blood vessels.

2- asparagus

asparagus is a natural source of folate, thus helping to prevent the accumulation of homocysteine amino acids, which can increase the risk of coronary artery disease and stroke.

It is therefore recommended to include asparagus in the diet and add it to different healthy dishes.

3- legumes

legumes can reduce the body’s LDL cholesterol levels and are rich in fiber, antioxidant polyphenols, and proteins, all of which are essential elements of heart health.

Legumes of various types such as beans, chickpeas, peas, and lentils remain recommended.

4- avocado

avocados are one of the best foods that help keep your arteries healthy, as they help increase HDL cholesterol levels and reduce LDL cholesterol levels.

Avocados also contain a more significant percentage of potassium than bananas, and potassium helps maintain cardiovascular health.

Fruits That Are Beneficial For Heart Health

1. pomegranate

pomegranates have many benefits for the heart and can reduce arterial blockage and improve blood flow because they contain many antioxidants.

Pomegranate juice is recommended for its many benefits, preferably not to add sugar, and pomegranate seeds can remain eaten with oatmeal as a healthy meal in the morning.

2. citrus fruits

citrus fruits play an important role in promoting heart health because they contain vitamin c and flavonoids that protect arterial walls.

Citrus fruits such as lemons, oranges, or grapefruit remain recommended, and fresh juices can stay made from these citrus fruits without adding sugar.

Other Food Items Beneficial for Heart Health

1. whole grains

whole grains contain high levels of fiber, so they may help reduce the body’s LDL cholesterol, which increases your risk of heart disease.

Eating whole-grain foods helps reduce systolic blood pressure, thereby reducing the risk of stroke, so whole grains must remain included in the diet.

2- fatty fish

fatty fish contain healthy fats essential for cardiovascular health, also known as trans fats.

omega-3 fatty acids reduce triglyceride levels and prevent the risk of heart disease.

Fatty fish are salmon, tuna, sardines, and mackerel, so it remains recommended to eat them regularly.

3- nuts

there is a close correlation between eating nuts and maintaining heart health. They are rich in healthy fats, unsaturated fiber, and many essential vitamins and nutrients for the heart and arteries.

Nuts also provide high magnesium levels that hinder the accumulation of LDL cholesterol in the arteries, thus preventing them from clogging.

Brazilian nuts and almonds, cashews, walnuts, and other nuts remain recommended for at least 3 to 5 servings per week.

4- olive oil

olive oil also contains healthy fats and unsaturated mono-oleic acid that protects the heart from diseases. And reduces heart disease and stroke risk.

Olive oil can remain added to salads, meat, chicken, and various foods, an ideal alternative to vegetable oils.

5- some types of seeds

chia seeds and flaxseeds are plant sources of omega-3 fatty acids. Such as alpha-linolenic acid, which benefits the heart many benefits.

It can help reduce triglyceride levels, reduce blood pressure and accumulate lipid plaques with arteries.

6- dark chocolate

dark chocolate offers many benefits for heart health and the prevention of atherosclerosis caused by plaque build-up.

Chocolate helps prevent white blood cells from projected to the walls of blood vessels.

However, it remains not recommended to overeat dark chocolate because it contains high calories and may cause weight gain.

7- turmeric

thanks to its anti-inflammatory properties, turmeric can help reduce damage to arterial walls, as inflammation directly affects atherosclerosis.

Turmeric may also contribute to reducing fatty deposits in blood vessels and reducing the chances of blockage.

It is easy to add turmeric to the diet by adding it to different dishes. And the turmeric tea or golden milk it contains can remain made.

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