Heart disease causes nearly a third of deaths worldwide, and diet plays a major role in promoting heart health, and it may negatively affect heart health. Certain foods may affect blood pressure, blood triglyceride and cholesterol levels, and inflammation. All are considered risk factors for heart disease, and below are some examples of foods that help improve heart health:
Green leafy vegetables
Distinguished with green leafy vegetables; Such as spinach and kale as they contain large amounts of vitamins, minerals, and antioxidants, as they are a rich source of vitamin K that helps protect the arteries and promote blood clotting, and green leafy vegetables also contain a high proportion of nutritional nitrates, which contribute to Lowering blood pressure, reducing the risk of developing atherosclerosis, and improving the functions of cells lining blood vessels.
A study published in The American Journal of Clinical Nutrition in 2011, conducted on Italian women, showed: Consuming green leafy vegetables and olive oil is associated with a reduced risk of coronary heart disease in women.
Beans and legumes are among the main foods recommended for inclusion in a heart-healthy diet. As it contains a high percentage of dietary fiber, vitamins, and minerals, and is free of saturated fats, it is recommended to choose fresh beans instead of canned beans. This is because canned beans contain a lot of salt, and green beans are also a rich source of dietary fiber. As one cup provides approximately 9 grams of them, and it also contains B vitamins; Like vitamin B6, which is essential for heart health.
Black beans are a rich source of heart-healthy nutrients. Including folate, antioxidants, and magnesium, all of which help reduce blood pressure, as they contain dietary fibers that contribute to controlling cholesterol levels and blood sugar.
Oily fish contain oily fish; Including tuna, salmon, trout, and mackerel on healthy fats, as they are a rich source of omega-3 fatty acids that help reduce the risk of infections, and omega-3 fatty acids can be obtained from some plant foods; Like flaxseed, except that it is not the best source. Where the omega-3 present in plant foods is in the alpha-linolenic form and in this case; The body must convert this form into another form that the body can benefit from.
It should be noted that a person does not need to eat fish daily to obtain its benefits, but it can be eaten twice a week as a minimum, and fish is also a rich source of protein useful for a pregnant woman. However, the doctor should be consulted about the recommended quantities. To avoid the risk of exposure to high mercury.
Contain whole grains; Including whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa with a higher percentage of dietary fiber compared to refined grains, as dietary fiber can help reduce levels of harmful cholesterol in the blood and reduce the risk of heart disease. The nutritious parts of whole grains include the seed, the endosperm, and the bran.
A review published in BMJ in 2016 indicated that eating whole grains is associated with a reduced risk of coronary heart disease, cardiovascular disease, and cancer, as well as reduced mortality associated with all causes, and reduced risk of respiratory diseases, infectious diseases, and diabetes.
Eating apples is associated with a reduced risk of heart disease. This is because it contains many different compounds that help improve factors related to heart health, for example; Apples contain phytochemical compounds known as quercetin, which have natural anti-inflammatory properties and may help reduce the risk of blood clots, and apples also contain soluble fiber. Which helps reduce levels of harmful cholesterol in the blood, in addition to polyphenols that have antioxidant properties, and the flavonoid complex Epicatechin is one of the types of polyphenols that help lower blood pressure, in addition to other types of flavonoids that contribute to reducing the risk of stroke and lowering cholesterol levels Harmful in the blood.