2024-02-15 02:00:00
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The heart is an organ in charge of the circulatory system and is essential for maintaining life, so it is one of the key organs that must be managed with the utmost care when managing health. WebMD, an American health portal, introduced what foods should be included in the diet to keep the heart healthy.
1. Soluble dietary fiber
Soluble dietary fiber strengthens the heart by lowering bad cholesterol, ‘LDL cholesterol’. You can start your day with a healthy heart by eating oatmeal or wheat bran cereal for breakfast, which is rich in soluble dietary fiber. Other sources of soluble dietary fiber include whole grains such as beans and barley.
2. Sterols and stanols
Sterols and stanols, which can be found in some fruits, vegetables, nuts, and seeds, have the effect of preventing the body from absorbing bad cholesterol. Representative foods rich in sterols and stanols include almonds, peanuts, olive oil, and Brussels sprouts.
3. Garlic
Garlic, which is popular as a spice thanks to its unique strong and spicy scent, has also been used as medicine for centuries. Additionally, various studies have confirmed that it helps lower blood pressure and cholesterol levels. However, if you are taking medication, it is best to consult with your doctor as excessive consumption of garlic may increase the risk of bleeding.
4. Vitamin D
Vitamin D also helps keep the heart healthy. However, there are not many foods from which vitamin D can be obtained, and salmon and tuna are representative foods. It is also good to consume milk and orange juice with added vitamin D.
5. Omega-3 fatty acids
Omega-3 fatty acids are effective in cleaning arteries, controlling blood pressure levels, and suppressing neutral fat that threatens heart health. To obtain this nutrient, it is best to consume oily fish such as salmon and mackerel regarding twice a week.
6. Green tea
If you want to avoid the risk of heart disease and stroke, drinking green tea is a good idea. Studies have shown that the catechins contained in green tea are very effective in lowering cholesterol levels.
7. Lycopene
Lycopene, which is abundant in tomatoes, is an ingredient that can reduce the risk of heart disease and keep the heart strong. You can eat fresh, raw tomatoes, but you can absorb more lycopene by eating cooked tomatoes.
8. Pectin
Pectin, which is abundant in fruits such as apples and strawberries, is a type of soluble dietary fiber that helps lower bad cholesterol levels. It is good to take pre-supplements, but it is best to take it through food.
9. Pomegranate
Pomegranate is a powerful antioxidant that can help keep your arteries clear and protect your heart. Some people like the unique sour taste of pomegranate, but if this taste does not suit you, you can take it as a supplement following consulting your doctor. However, caution is needed as the pill does not mix well with some medications.
10. Folic acid
Foods containing folic acid help reduce the risk of various heart diseases, including heart attacks. Representative examples include spinach, green leafy vegetables, lentils, and asparagus. Folic acid can also be taken as a supplement, but the American Heart Association advises that it is effective to plan your diet with foods rich in folic acid.
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