Which foods are the most beneficial for heart and vascular health — TOP 27
The role of the cardiovascular system in the body is key. Due to its normal functioning, oxygen and other substances are supplied to organs and tissues. Her condition should be monitored, an electrocardiogram should be performed regularly and a specialist should be consulted on strengthening the walls of blood vessels, creating optimal conditions for blood flow and blood circulation.
In addition to factors beyond human control (ecology, stress, hereditary and genetic predisposition), nutrition has a significant effect on heart function, which confirmed by research .
The diet for men, women and children suffering from cardiovascular diseases should be prescribed by a specialist individually, depending on the type of disease and individual characteristics of the body.
In general, the same Special diet , aimed at maintaining health and restoring the cardiovascular system, should be based on the following principles:
- Consumption of natural products, especially some vegetables and fruits ;
- Consuming enough water daily;
- Compliance with the diet;
- Exclusion of alcohol, bad habits and harmful products;
- Intake of sufficient potassium &8212; the potassium diet is very good for the heart , because it normalizes blood pressure and optimizes heart function. It is also advisable to buy salt with a high content of potassium, which replaces sodium in the composition.
All these recommendations are based on scientific research .
Also, certain groups of foods that are essential for the cardiovascular system should be present in the diet. Which ones exactly? This will be discussed below. We will provide you with a list of 27 food options that our hearts love.
1-4: Fruits
Let's start our list with fruits. When choosing fruits, it is important to be guided by the principle of seasonality, since fruits grown out of season often accumulate harmful substances used for growth, leveling the benefits of their consumption. Among the many fruits for the cardiovascular system the following have the greatest benefits:
1. Bananas
Bananas are a source of potassium, this is the primary reason why they are indispensable for the functioning of the heart and the condition of blood vessels. Potassium helps reduce blood pressure and the likelihood of heart attacks and strokes.
In addition, potassium normalizes the functioning of the nervous system and protects against the accumulation of cholesterol plaques.
4 facts about the influence of bananas look at the heart here.
Magnesium contained in a significant amount contributes to the digestibility of potassium. Also, due to the consumption of bananas, the hemoglobin content in the blood and the circulatory process are normalized ( proof ).
2. Garnet
Pomegranate is one of the most valuable fruits for strengthening and supporting the condition of the heart and blood vessels ( proof
). Its consumption prevents the development of atherosclerosis, maintaining blood flow levels and saturating the heart with oxygen.
The substances contained in the pomegranate protect against the development of angina pectoris, contribute to maintaining the strength of the walls of blood vessels. Pomegranate juice is one of the the most beneficial juices for the heart and promotes the processes of blood circulation and circulation.
6 useful properties of pomegranate for the cardiovascular system, you can find it here.
Pomegranate is not contraindicated for diabetics. In addition to its effect on the cardiovascular system, pomegranate has a restorative effect, it has a beneficial effect on the functioning of the brain, central nervous system, and genitourinary system.
3. Lemon
Due to the consumption of lemons, the heart muscle is strengthened and blood vessels are cleansed.
Lemon is rich in:
- Fiber;
- Carotenes;
- Pectins;
- By ether;
- Potassium;
- Vitamin C.
4 medicinal properties of lemons for the heart, see here.
The substances contained in lemon prevent the development of angina pectoris, tachycardia, coronary artery disease, hypertension, prevent the occurrence of heart attacks, heart attacks and strokes ( proof ). Both lemon juice and zest are useful.
4. Persimmon
Persimmon is rich in potassium, calcium, zinc and iodine.
In its composition:
- Carotenes;
- Vitamin C;
- Vitamins of groups A and B.
See more about the influence of persimmon on the heart.
Due to the inclusion of persimmon in the diet during its ripening season, the walls of blood vessels are strengthened, pressure is normalized, and symptoms of hypertension are eliminated ( proof ). Persimmon dilates blood vessels, helps with the symptoms of anemia, strengthens the activity of the heart muscle.
5-10: Vegetables
Fruits, like vegetables, have Scientifically proven cardioprotective properties. When choosing vegetables, it is also important to pay attention to seasonality. Experts do not recommend eating yellow and orange bell peppers in winter. Among the most heart-healthy vegetables next.
5. Tomatoes
Tomatoes prevent thrombosis, prevent the development of atherosclerosis
, anemia, heart attacks (
proof
).
In addition, by eating tomatoes, the risk of developing coronary artery disease is reduced, the development of tachycardia and hypertension is prevented due to normalization of pressure.
Tomatoes protect against heart attacks and improve the activity of the nervous system, normalizing the work of the heart and regulating its rhythm.
6. Garlic
Garlic contains unique substances, including allicin, inulin, lysine, ajoen and others.
Due to the consumption of garlic, the pressure decreases, vascular relaxation occurs and blood flow improves. Garlic also helps to reduce cholesterol levels in the blood ( proof ).
7. Onion
Onions have a vasodilating effect. The elements included in the oil purify the vessels, improve cholesterol metabolism processes
.
Onion prevents the development of atherosclerosis , helps strengthen the walls of blood vessels ( proof ).
Also, due to the consumption of onions, blood thinning and normalization of hemoglobin levels occur.
8. Pumpkin
Due to the content of potassium, vitamins of group A, carotenes, the following processes occur when consuming pumpkin:
- The blood-making process improves;
- Blood pressure is normalizing;
- The heart muscle is strengthened and normalized.
Pumpkin has a beneficial effect on the heart, helps to lower blood pressure and lowers the content of unwanted cholesterol, also cleansing the walls of blood vessels ( proof ). By including pumpkin in the diet, the symptoms of arrhythmia, tachycardia and angina are eliminated. Pumpkin should be used for prevention and with the manifestation of atherosclerosis and hypertension. Pumpkin fruits also improve blood circulation.
9. Pepper
The most red hot pepper is good for the heart
, thanks to capsaicin in its composition, which has a very powerful counteraction to the development of coronary artery disease and hypertension (
proof
).
In addition, pepper prevents the development of arrhythmia, normalizes the heart rate, has a very high content antioxidants necessary for modern man . Black pepper is also useful, and in season &8212; and sweet bell peppers.
10. Horseradish
Horseradish is rich in panthenolic acid, riboflavin, carotene, phosphorus, magnesium, zinc, copper. Both horseradish root and leaves are good for the heart
.
Due to the consumption of horseradish, the content of dangerous cholesterol decreases, blood pressure normalizes, and the heart is saturated with the necessary potassium, reduces the risk of heart attacks, strokes and other diseases.
11-13: Berries
Berries are a natural storehouse of concentrated vitamins. Of the berries that have the most beneficial effect on the heart , the following can be distinguished.
11. Cranberries
Due to the anthocyanin content in cranberries, toxins are removed, cholesterol levels are normalized, and heart attacks and strokes are prevented.
3 facts about the effect of cranberries on the heart and blood vessels can be found here.
Ursulic acid, due to the expansion of venous vessels, helps to improve blood flow, and phenols help strengthen the walls of blood vessels.
12. Kalina
Viburnum is an indispensable product for treatment and prevention of hypertension
.
Due to its consumption, blood pressure levels are normalized, blood vessels are cleansed, and cholesterol levels are normalized. Viburnum strengthens the heart muscle . This berry also helps to eliminate edema.
13. Grape
The most the beneficial properties of grapes for the heart
&8212; obstruction of thrombosis. In addition, due to its consumption, vascular permeability is maintained and heart activity is normalized.
Grapes helps to increase hemoglobin levels and normalize blood pressure.
14-17: Drinks
Besides consuming enough water, there are others healthy drinks for the cardiovascular system . For some of them, moderate consumption is a prerequisite.
14. Coffee
Subject to limited inclusion in the diet, Coffee helps improve heart function
and increased vascular tone.
In addition, the beneficial effect of coffee is expressed in stimulating the central nervous system and improving mood, which also contributes to improving the activity of the cardiovascular system.
15. Red wine
Dry red wine is good for the body in doses, not exceeding 200 ml per day . The benefit of this drink is to improve blood circulation and blood flow. In addition, the wine has beneficial properties of grapes, preventing thrombosis and increasing hemoglobin levels.
16. Cognac
The normal daily dose of cognac should not exceed 50-100 ml
, otherwise the harm will exceed the beneficial effect of its consumption.
The health benefits of cognac
the same as from wine, &8212; improving blood flow, blood circulation, strengthening blood vessels.
In addition, the consumption of cognac has a beneficial effect on the condition of the blood vessels of the brain and the absorption of nutrients from food, including vitamin C.
17. Green tea
Consumption of green tea helps to cleanse blood vessels and normalize blood pressure with regular use. Also, regular moderate taking green tea protects the heart from heart attacks , and the brain from strokes.
18-27: Other products
In addition to the above, the following products also have a significant positive effect.
18. Nuts
Nuts are used to cleanse blood vessels and strengthen the heart. In this regard, the following are the most useful:
- Almonds;
- Walnut;
- Hazelnut;
- Peanuts;
- Cashews;
- Nutmeg;
- Pistachios;
- Pecan;
- Cedar trees;
- Hazelnuts.
19. Dried fruits
The benefits of dried fruits for the cardiovascular system
is due to the preservation of fruit nutrients in them, regardless of the season.
To strengthen and restore the cardiovascular system, it is advisable to consume Amosov paste , which is a crushed mixture of nuts and dried fruits according to the recipe of the famous Russian cardiologist. There are others recipes for heart vitamin mixtures , based on dried apricots , prunes, raisins , honey and nuts.
20. Honey
Due to the consumption of honey, blood pressure is normalized, blood vessels are cleared and the work of the nervous system is normalized. Also honey helps to improve the effect of medications and blood flow.
In addition, limited regular consumption of honey helps to get rid of nervous disorders. The glucose contained in honey strengthens the heart muscle , without adversely affecting blood sugar levels. You can cook medicinal mixture of honey and cinnamon .
21. Dairy products
Dairy products help to cleanse blood vessels
. So, the inclusion of one glass of milk per day in the diet on a regular basis protects against the risk of heart attack.
Calcium and potassium included in the composition, also contribute to protection against hypertension and angina pectoris.
Dairy products are better absorbed by children's bodies. It is better for older people to choose milk with a reduced lactose content &8212; it is better absorbed.
22. Fish
The fat contained in fish is not deposited in blood vessels and strengthens the heart. The most useful wild Pacific salmon:
- Keta;
- Sockeye salmon;
- Kizuch;
- Pink salmon;
- Chinook.
23. Turmeric
The yellow spice has many beneficial effects. Due to consumption turmeric normalizes the work of the heart
, the nervous system. Turmeric also prevents the development of tumors.
In addition, eating turmeric helps reduce the risk of hypertension and atherosclerosis . Turmeric is appropriate to add to pilaf and poultry dishes.
24. Porridge
The most healthy porridge for the heart
&8212; millet. This is facilitated by the high content of potassium in millet porridge.It normalizes cholesterol, cleanses blood vessels and strengthens the heart.
Oatmeal, rice and oatmeal are also useful. They normalize metabolism and have a restorative effect on the body.
25. Olive and linseed oils
Saturated fatty acids contained in the composition of linseed and olive oil
first pressing also strengthens the work of the heart muscle and does not deposit on the walls of blood vessels.
Among other things, due to the consumption of oils , prevention of thrombosis and elimination of toxins occurs , also dangerous for the cardiovascular system.
26. Bitter chocolate
Bitter chocolate helps to lower blood pressure and improve blood flow. The benefits of bitter chocolate are due to the low sugar content, which devalues the beneficial effect. Also chocolate helps to reduce cholesterol.
27. Pork fat
Let's finish our rating with everyone's favorite bacon.
Properties of lard to support the cardiovascular system similar to olive and linseed oil. The fats in its composition strengthen the work of the heart, without contributing to the development of atherosclerosis.
In addition, the consumption of fat helps to cleanse the body and counteract inflammation. It is also important to note that the nutrients contained in fat have a high degree of digestibility.
Also check out other factors:
It is important to understand that in addition to nutrition, you need to change your lifestyle in other areas. In addition, you need to give up some food. We will talk about this further.
What should be avoided?
In addition to the inclusion of the above products, in order to normalize the functioning of the cardiovascular system, a number of harmful products should be excluded from the diet.
Energy
Energy drinks contain unacceptably high levels of caffeine, sugar and preservatives. The effect of each of them and their combination can cause an abrupt increase in pressure, excessive stimulation of the heart muscle.
Scientific facts
about the effect of energy drinks on the cardiovascular system, see here.
When consumed, the body, including the heart, begins to work hard. After the end, the opposite effect occurs &8212; there is an undesirably strong decrease in pressure, blockage of blood vessels.
Salt and sugar
It is impractical to completely abandon salt. In small doses, it is necessary. At the same time, in some cardiovascular diseases, its consumption should be minimized or switched to salt, in which sodium is replaced with potassium. Excess salt has a negative effect on the heart.
Sugar has a strictly negative effect , it is better to abandon it completely.
Fatty foods
Fatty foods increase the load on the heart and contribute to the deposition of cholesterol on the walls of blood vessels, which increases the risk of atherosclerosis.
Not all fat is harmful. Fat in pork (with the exception of lard), mutton, as well as in foods fried in copious amounts of oil is mainly harmful.
Should also be excluded:
- Alcoholic beverages, especially beer is harmful to blood vessels .
- Fried meat.
- Fast food.
See also:
Conclusion
Thus, everyone is able to protect their cardiovascular system from wear and tear by eliminating harmful products and strengthen and maintain its condition by including in the diet strengthening, cleansing and promoting the normal functioning of fruits, vegetables, fish, oils, berries, nuts and other above-mentioned products.
