What to eat to strengthen the heart

 A healthy diet rich in plant foods can effectively support heart health.

In the prevention of cardiovascular diseases, a heart-strengthening diet plays a major role

According to the World Health Organization, about 80% of heart attacks and strokes can be prevented just by following a heart-healthy lifestyle. However, more than 60% of deaths in Ukraine are due to cardiovascular diseases, and this is almost half a million lost lives every year. Although all that is needed for prevention is sufficient sleep, moderate physical activity and proper nutrition for a healthy heart. Moreover, adjusting the diet by adding healthy products for the heart is the easiest, but very important thing that can be done.

How to strengthen the heart

You should not think that the prevention of cardiovascular diseases is a task exclusively for the elderly. Unfortunately, these diseases have become very young, besides, the war also played its negative role in this. According to the Center for Public Health of the Ministry of Health of Ukraine, a third of men of working age in Ukraine die precisely from diseases of the heart and blood vessels. And since whoever is warned is armed, prevention should be done right now, without waiting for the appearance of complaints, symptoms and problems. Her plan includes the following:

Heart-Strengthening Diet: Eat foods rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. Limit your intake of saturated fat, trans fat, salt, and added sugar in favor of unsaturated fats.

Regular exercise: Moderate aerobic exercise, such as walking, running, swimming or cycling, helps strengthen the heart, improve circulation and lower blood pressure.

Regular exercise is the key to a healthy heart.

Weight management: Maintain a healthy weight for your height and body structure. Obesity can increase the risk of cardiovascular disease.

Quit smoking: nicotine is a very serious risk factor for cardiovascular disease.

Moderate alcohol consumption: This is associated with a reduced risk of cardiovascular disease, while excessive alcohol consumption can damage the heart and blood vessels.

Blood pressure and cholesterol control: Check your blood pressure and cholesterol regularly. If necessary, take measures to reduce them, but only under the guidance of a doctor.

Sleep: healthy sleep restores and regulates heart rhythm, relieves stress and tension, normalizes glucose metabolism and insulin levels, and improves overall health. So try to sleep 7-8 hours every night.

Stress management: it has a negative effect on the cardiovascular system. Practice any relaxation methods - meditation, yoga, breathing, walking, music, singing.

Regular medical examinations: visit a doctor at least once a year for preventive examinations and monitoring of the health of the heart and blood vessels.

A heart-healthy diet also helps maintain a healthy weight.

Products for strengthening the heart

Why is it important what to eat for the heart? Simply, nutrition plays a key role in his health for several reasons.

The first is cholesterol control: eating saturated and trans fats can raise it and lead to the formation of plaque in the arteries, increasing the risk of cardiovascular disease. At the same time, food rich in unsaturated fats can help lower the level of "bad" cholesterol (LDL) and increase the level of "good" cholesterol (HDL).

The second is pressure control: a lot of salt and a lack of potassium in the diet increase it, which is a risk factor for cardiovascular diseases.

The third is weight control: overeating increases the risk of cardiovascular disease. Heart-healthy foods—vegetables, fruits, whole grains—help control weight and reduce this risk.

Fourth, it is with food that we get the antioxidants and vitamins necessary for heart health.

The best heart-healthy foods are those that contain the following key nutrients:

Omega-3 fatty acids: Lower blood triglycerides, improve blood pressure and reduce inflammation.

Antioxidants (vitamin C, vitamin E, beta-carotene): help protect the heart from free radical damage and reduce the risk of cardiovascular disease.

Vitamin D: Plays an important role in regulating blood pressure and inflammation, which is important for heart health.

Magnesium: Helps regulate heart rate and lowers blood pressure.

Potassium: Helps control blood pressure and electrolyte balance.

Folic acid (vitamin B9): reduces the level of homocysteine in the blood, which is associated with a reduction in the risk of cardiovascular diseases.

Prevention of cardiovascular diseases is not only useful, but also tasty.

Accordingly, what improves the work of the heart:

fish - salmon, sardines, tuna, herring, mackerel, mussels, algae, flax and chia seeds, walnuts, soybeans, eggs - sources of omega-3 fatty acids,

red and orange vegetables and fruits, butter, berries, citrus fruits, spinach - sources of antioxidants,

fatty fish, seafood, cod liver, mushrooms, cereals, egg yolk - sources of vitamin D,

nuts, seeds, green leafy vegetables, whole grain products, beans, spinach, avocado, asparagus, bananas, tofu, dark chocolate - sources of magnesium,

bananas, oranges, avocado, kiwi, potatoes, tomatoes, mushrooms, pumpkin, cucumbers, legumes, fish, shrimp - sources of potassium

greens, cabbage, asparagus, beans, melon, oranges, liver, eggs, nuts, whole grain products are sources of folic acid.

The heart loves bright fruits and vegetables.

Vegetables and fruits are good for the heart

Plant food is the best way to strengthen the heart muscle, and it should form the basis of the diet. There are several reasons: vegetables and fruits are rich in nutrients, they lower cholesterol and blood pressure, support vascular tone and a healthy weight, reduce inflammation and improve overall health.

Therefore, a healthy preventive diet should include the following foods that are good for the heart:

all leafy green vegetables,

broccoli,

tomatoes,

eggplants,

onion and garlic

potato,

bright vegetables - sweet pepper, pumpkin, carrot, red onion,

berries - blueberries, raspberries, strawberries, black currants, blackberries,

citrus fruits,

apples,

avocado,

bananas,

grenades

These are all plant-based heart-healthy foods. You can increase this list ad infinitum to your taste, but basic vegetables and fruits must be on the menu.