Nutrition is the most important factor affecting the health of the body, including the work of the heart muscle and blood vessels. For the normal functioning of these organs, vitamins, minerals, and fatty acids are needed. If you know what is for the heart, the health of the vascular walls, then it will turn out to significantly enrich the diet.
Why it is good for the heart: Stabilizing blood pressure, preventing plaque buildup on the walls of blood vessels, reducing the risk of stroke or heart attack, atherosclerosis. The level of hemoglobin and blood circulation are normalized. Each property is manifested thanks to the composition of potassium, magnesium, and iron.
What else is the use of the product: The work of the gastrointestinal tract, water-salt metabolism is getting better, nervousness, tension, and stress go away. There is a quick recovery after physical exertion, hunger is satisfied, the body is cleared of toxins.
Approximate norm: Up to 14 bananas per week, per day – no more than 2 pieces.
Why is it good for the heart: Stimulation of oxygen saturation of the heart and vascular tissues, prevention of atherosclerosis, angina pectoris. The processes of hematopoiesis and pressure are normalized. It contains potassium, antioxidants, B vitamins, PP. Pomegranate juice is no less healthy product for the heart.
What else is the use of the product: Immunity is strengthened, the work of the central nervous system and kidneys, and endocrine glands improves. The intestines are cleansed of harmful compounds.
Approximate norm: Up to 7 pieces per week, per day – 1 medium pomegranate fruit.
Why it is good for the heart: Prevention of thrombosis, atherosclerosis, anemia and heart attacks, normalization of blood pressure, heart rate. Protection against free radicals, increasing the elasticity of blood vessels. Helps to manifest the properties of lycopene, vitamin C, folic acid, magnesium, calcium, and potassium.
What else is the use of the product: The functions of the immune system, gastrointestinal tract, liver, and lungs are enhanced, harmful cholesterol is removed, and blood viscosity decreases. In tissues, inflammation is stopped, the work of the central nervous system, brain activity is improved.
Approximate norm: From 1.5 to 2 kg per week, per day – no more than 200-300 g.
Why it is good for the heart: Improving the work of the heart, strengthening the myocardium, walls of arteries and veins, establishing the process of hematopoiesis, stabilizing pressure. The proportion of harmful cholesterol in the blood decreases, the risk of atherosclerosis and hypertension decreases. It contains vitamins A, C, and B12, iron, potassium, magnesium.
What else is the use of the product: Strengthens immunity, improves the functions of digestion, liver, kidneys, and central nervous system. The body is charged with energy and strength.
Approximate norm: Up to 1 kg of raw pulp per week, per day – no more than 150 g.
Why it is good for the heart: Expansion of blood vessels, decrease in pressure, and the risk of tachycardia, atherosclerosis, ischemia, stabilization of the heart rate. The body is cleared of cholesterol. The drink is not an example of what to eat for the heart, but what to drink. Contains inulin, folic acid, potassium and magnesium, vitamin C, A, and PP.
What else is the use of the product: Improves the microflora of the gastrointestinal tract, decreases blood sugar, joint pain. Cancer, liver, and bone diseases are being prevented.
Approximate norm: Up to 20 glasses per week, per day – no more than 3 pieces.
6. FATTY FISH
Why it is good for the heart: Regulating blood pressure, lowering the risk of blood clots, removing low-density lipoproteins from the blood, and protecting myocardial cells. Omega-3 acids make fish a healthy product for the heart. At the same time, vitamins, potassium, phosphorus, and magnesium are no less active. Of the fatty fish, it is worth paying attention to herring, mackerel, and red varieties.
What else is the use of the product: Improves the condition of the skin, hair, strengthens bones, and joints. The hormonal background, the work of the nervous system are normalized.
Approximate weekly rate: 100-200 g per day, 3-4 times a week.
7. FLAXSEED OIL
Why it is good for the heart: Prevention of deposits on the vascular walls and the formation of blood clots, strengthening the myocardium. In the blood, the glucose level decreases, the percentage of high-density lipoproteins increases. Flax oil contains fatty acids, vitamins E, K, and group B, calcium.
What else is the use of the product: Neurons are enveloped in a protective sheath, and brain activity is supported. The metabolism is accelerated, the digestive tract is cleansed.
Approximate norm: Up to 7 tablespoons per week, per day – 1 piece in the morning.
8. BITTER CHOCOLATE
Why it is good for the heart: Regulation of blood pressure, relief of inflammatory processes, prevention of vascular and heart diseases. Reduces the level of bad cholesterol. The heart product is used due to the presence of polyphenols, iron, phosphorus, magnesium, vitamins E, and PP.
What else is the use of the product: Restores the health of hair, nails, skin, eliminates stress and fatigue. Metabolism accelerates, fat burning.
Approximate norm: Up to 200 g per week, about 20-30 g daily.
Why it is good for the heart: Cleaning the vascular walls and removing bad cholesterol, regulating the heart rate, strengthening the myocardium. Blood flow is activated, brain cells are saturated, and blood pressure is stabilized. The p, the product is used for the heart because of fatty acids, vitamin E, potassium, selenium, magnesium. From nuts for the heart, it is recommended: walnuts, almonds, peanuts, cashews, hazelnuts, pistachios.
What else is the benefit of the product: Increases the energy charge, strengthens the immune system. Digestion is normalized, harmful compounds are removed.
Approximate norm: No more than 200 g per week, daily – from 20 to 30 g.
Why it is good for the heart: A beneficial effect on blood vessels and a decrease in blood cholesterol, pressure regulation. The myocardium is strengthened. This heart-healthy food is rich in fatty acids, potassium, iron, vitamins E, C.
What else is the use of the product: The intestines are cleansed, the digestive system is improved. Strengthens immunity, resistance to stress factors.
Approximate norm: No more than 7 pieces per week, half or whole fruit per day.
The work of every part of the body depends on the health of the cardiovascular system. Proper nutrition helps to maintain and develop the functions of organs. However, it is important not only what is for the heart, but also what way of life to lead in general.
- Daily adherence to the drinking regime is the norm from 1.2-1.5 liters per day.
- Elimination of “food waste” from the diet, reduction of fast carbohydrates.
- Fighting bad habits – alcohol, smoking, and overeating.
- Regular physical activity – training of the heart muscles.
- Losing excess weight – reducing the proportion of abdominal fat.
- Periodic monitoring of pressure, cholesterol levels, blood sugar.
- Supplementing the diet with healthy fats – supplements with omega-3 acid.
The age of cardiac and vascular pathologies are getting younger. Therefore, it is recommended to start monitoring, protecting and improving the functions of these organs as early as possible. Each person can establish nutrition, including foods for the heart in the diet. This is just a step that can be enhanced by observing a set of rules.