Red apples, avocados, olive oil, tomatoes … have the effect of reducing harmful cholesterol, helping to promote heart health.
The American Heart Association (AHA) recommends a diet rich in fruits and vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts.
A diet with the right amount of calories and fats is an important part of taking care of your heart. Some of the foods below contain heart-healthy nutrients.
Apples contain many compounds that improve various factors related to heart health. For instance, apples contain a phytochemical called quercetin that acts as a natural anti-inflammatory. Quercetin may also help prevent blood clots.
Apples contain soluble fiber, which can lower harmful cholesterol. They also contain polyphenols, known for their antioxidant effects. A type of polyphenol called the flavonoid epicatechin may lower blood pressure.
The flavonoids present in apples are associated with a reduced risk of stroke. They may also work to lower harmful types of cholesterol.
Eat an apple with some walnuts or almonds as a healthy snack, helping you protect your heart health.
Olive oil lowers bad LDL cholesterol (which can cause plaque to form in the arteries) and raises levels of good HDL cholesterol (which can reduce the risk of stroke and heart disease).
Olive oil can also slow down the aging process of the heart. A 2011 study published in the journal American Clinical Nutrition, showed that an olive-rich diet reduced endothelial damage and dysfunction. The endothelium is a layer of cells in the artery wall that helps blood flow.
Avocados are rich in monounsaturated fatty acids, packed with vitamins and phytochemicals that act as antioxidants to protect the heart and other parts of the body.
Avocado oil is healthy and safe to cook with because the fats in the oil are resistant to heat-induced oxidation, the process that creates certain fats that are harmful to the body when they reach a certain temperature. certain high.
Green vegetables contain many compounds that are beneficial for the heart and vascular system. They’re also rich in fiber, which can lower harmful cholesterol and reduce heart disease.
Salmon is one of the best sources of two long-chain omega-3 fatty acids, EPA and DHA. They work to reduce inflammation throughout the body, lower blood pressure, and improve the function of endothelial cells.
A 2012 meta-analysis of studies found that just 0.45-4.5 grams of omega-3 fatty acids (about 85 grams of salmon) can provide significant improvements in arterial function. .
Salmon can be cooked in many different ways such as steamed, pan-fried, grilled or smoked. Eating salmon or other marine fish including tuna, sardines, and herring at least twice a week promotes heart health.
Whole grains provide vitamins, minerals, and fiber, keep your heart healthy, and lower your bad LDL cholesterol and triglycerides.
Oats contain a soluble fiber called beta glucan that helps lower total cholesterol and LDL cholesterol. A 2015 study reported in the journal American Nutrition showed that whole grain oats may be the most effective whole grain for lowering cholesterol.
Soybeans and soy foods
Soybeans are a type of plant protein, with cardioprotective effects including lowering blood pressure and cholesterol.
Consuming soy and soy foods a few times a week can reduce the amount of saturated fat (unhealthy fat) in your diet.
Tomatoes contain many vitamins and tomato products concentrates are high in lycopene. Lycopene may help protect the heart, especially if your current diet doesn’t provide all the antioxidants your body needs.
Most nuts contain monounsaturated fats, vitamin E, and other natural substances that can keep cholesterol levels and blood pressure in check. Walnuts are also a good source of plant-based omega-3 fatty acids.
Kinds of bean
Beans are rich in protein and fiber, good for heart health. This food contains a lot of calories but does not cause weight gain.
Many beans have a distinct flavor, while others readily absorb the flavors of the added spices. They can be an ingredient for salads, stews, rice, sauces and soups or prepared on their own.
Chau Vu (According to Verywellhealth)