7 essential nutrients for a healthy heart, most notably omega-3 and fiber

Written by Mervat Rashad

Thursday, 09 March 2023 04:00 AM

Eating right is one of the American Heart Association’s recommended seven steps to heart health. Include these nutrients in your diet to keep your heart healthy. Your heart healthAccording to the website, food.ndtv“.

1. Fiber

It is the number one nutrient to protect once morest heart disease. It helps keep you alive longer. It is found abundantly in oats, barley, beans, apples, citrus fruits, and carrots. Soluble fiber binds to cholesterol and sugars and prevents their absorption from the digestive tract. Helps reduce total cholesterol and LDL LDLInsoluble fiber comes from whole grains, nuts, fruits, and vegetables. Whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as broccoli, green beans, and potatoes, are good sources of insoluble fiber.

2. Omega-3 fatty acids

Omega-3 fatty acids are known as eicopentaenoic acid (EPA) and docosahexaenoic acid (DHA) Beneficial for heart health, it reduces inflammation, prevents blood clotting, lowers bad cholesterol and has a positive effect on heart rhythm. Omega-3 cannot be made in our bodies and must be taken from our diet, and it is abundant in fish such as salmon and tuna.

3. Monounsaturated fats

Also known as jack And they are healthy for the heart. Monounsaturated fats are known to lower LDL cholesterol and increase high-density lipoprotein cholesterol. Food sources include almonds, peanuts, walnuts, and avocados.

4. Folic acid homocysteine

An amino acid linked to atherosclerosis, which is the main cause of coronary artery disease. Research has shown that B vitamins lower levels of homocysteine ​​and folic acid reduces the thickness of arterial walls. Spinach, mint and soybean greens are good sources of folic acid..

5. Quercetin

One of the reasons we say an apple a day keeps the doctor away is probably because apples are a great source of the flavonoid quercetin, which is associated with anti-inflammatory properties and may reduce the risk of plaque buildup, which lowers bad cholesterol and blood pressure. Quercetin is also found in citrus fruits, onions, parsley, sage, and tea.

6. Lycopene

It is an antioxidant that gives tomatoes their red colour. A number of clinical studies have demonstrated its protective role in lowering blood pressure and C-reactive protein. C – It is a sign of inflammation of the heart.

7. Magnesium

This humble mineral is needed for more than 300 biochemical reactions in the body. It helps maintain nerve and muscle function, maintains a stable heartbeat and maintains blood pressure, among other functions. Whole grains, black beans, soybeans, almonds, pumpkin seeds, sesame seeds, and spinach are among The best sources of magnesium.