Heart disease is still considered one of the most common causes of death worldwide. However, a healthy lifestyle, practising sport or eating the right diet can keep you healthy. Here is a selection of foods that, when used in a well-balanced diet, can protect against heart disease.
Table of contents:
- Asparagus
- Beans, peas, chickpeas and lentils
- Berries
- Chia seeds, flaxseeds
- Bitter chocolate
- Fish
- Nuts
- Liver
- Vegetables and fruit
There are many ways to reduce morbidity. Undoubtedly, the most important factor is a broadly healthy lifestyle. This can include regular physical activity, giving up stimulants, reducing stress or annual preventive examinations.
However, the simplest change that can have a positive impact on heart health is to reliably observe how our body reacts to the foods we eat. The Centre for Disease Prevention and Control warns that eating foods high in fat, cholesterol or sodium can be very harmful to our heart. Therefore, diet is the right step to take to minimise the risk of heart disease. Here are the products that can make a significant difference to our health.
Asparagus
Asparagus is a natural source of folic acid, which contributes to preventing the accumulation of the amino acid (also known as homocysteine) in the body. Too high a level of homocysteine can carry a risk of coronary heart disease or stroke.
Beans, peas, chickpeas and lentils
The above-mentioned are legumes, the consumption of which can significantly reduce the level of so-called bad cholesterol. In addition, they are a source of fibre, contain protein and antioxidant polyphenols, all of which have beneficial effects on the heart and general health.
Berries
Berries are fruits that are also full of antioxidant polyphenols. Their action helps to reduce the risk of heart disease. They are an excellent source of fibre, folic acid, iron, calcium, vitamin A and vitamin C, and what is more, they are low in fat.
Chia seeds, linseed
Theseseeds are a rich plant source of omega-3 fatty acids such as alpha-linolenic acid . They help lower triglycerides, LDL and total cholesterol. They also reduce blood pressure and minimise the build-up of fatty plaques in the arteries. Omega-3 fatty acids help protect against thrombosis and heart rhythm disorders.
How diet affects a healthy heart, photo: panthermedia
Bitter chocolate
Everyone who loves sweets will be pleased to hear this news. According to scientists, dark chocolate, in the right quantities of course, can protect against atherosclerosis. There is a hypothesis that it prevents two mechanisms associated with atherosclerosis: stiffening of the arteries and adhesion of white blood cells to the walls of blood vessels.
Fish
Fish is a source of omega-3 fatty acids and protein, which have excellent effects for the heart. People at risk of heart disease should increase their intake of omega-3 fatty acids, as they reduce the risk of an abnormal heartbeat. Following the advice of scientists, we should eat oily fish, i.e. salmon or tuna, at least twice a week.
Nuts
Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are types that are full of protein, fibre, minerals, vitamins and antioxidants. Like fish and flaxseed, nuts are also a source of omega-3 fatty acids.
Liver
The liver is filled with folic acid, iron, chromium, copper and zinc, all of which increase blood haemoglobin levels and help maintain a healthy heart.
Vegetables and fruit
A broadly defined product, but extremely important in everyone's diet. Scientists advise eating a minimum of eight portions of fruit and vegetables each day. They contain a small amount of fat and calories, while being rich in fibre, minerals and vitamins. Adequate amounts of these foods in the diet can help reduce body weight and blood pressure.
