Food research reveals 5 foods that help nourish the heart. Eating them regularly helps reduce cholesterol levels, blood pressure, and blood sugar, protecting you from the silent danger of heart disease.
The heart is one of the organs that works hard all the time, like a water pump that pumps blood to various parts of the body. It should be taken care of to reward a strong heart, whether it be through exercise, annual health check-ups, or food selection, which is a factor. เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง In addition to choosing low-fat or low-sodium foods, you should also eat more of these foods.
Heart-healthy foods according to research
Avocado is high in potassium.
Fruits are rich in potassium, a nutrient essential for heart health.
One avocado contains 975 milligrams of potassium, or about 28% of the daily potassium requirement. A Mexican study found that eating avocados regularly can lower cholesterol levels by up to 17%, thus reducing the risk of heart disease.
Focus on quality protein from fish to prevent heart disease.
One study in which 324 people ate salmon three times a week for eight weeks found a link to lowering blood pressure. This is consistent with other studies that have found links between long-term fish consumption and cholesterol, blood sugar and blood pressure levels. It also found that eating 100 grams less fish each week was associated with a 19% increased chance of heart disease.
Green leafy vegetables are heroes that help protect arteries
A study of 29,689 women showed that a high intake of green leafy vegetables was associated with a lower risk of coronary heart disease, with one study reporting that increasing your vegetable intake could cut your risk of heart disease by 16%. This may be because green leafy vegetables are loaded with vitamins, minerals, and antioxidants, including vitamin K, which helps protect your arteries.
Reduce cholesterol with whole grains
Whole grains that are rich in fiber can help reduce bad cholesterol or fat. A study found that eating 3 servings of whole grains a day can reduce the risk of heart disease by 22%. This is consistent with many other studies that indicate that eating 3 servings of whole grains a day can reduce blood pressure by up to 6 mmHg, thus reducing the chances of heart disease and stroke.
Berries are delicious and help prevent clogged arteries.
Berries are not only refreshing but also rich in antioxidants such as anthocyanins that help protect against stress, reduce the oxidation reaction between free radicals and fat (LDL), and help prevent the accumulation of fat on the blood vessel walls, which is a cause of coronary artery disease. This is consistent with a study in 27 obese adults who found that drinking a frozen strawberry drink for 8 weeks reduced LDL cholesterol by 11%.
Although the foods mentioned above are beneficial in protecting the overall heart according to research, you should eat a complete diet of all 5 food groups, along with exercise to have good health in all aspects, and you should wash thoroughly to reduce chemical residues because in addition to having a strong heart, your overall health will also be great.