Heart disease is the leading cause of death in the United States, accounting for one in four deaths each year. But we don’t have to be too nervous, because by making dietary and lifestyle changes, such as exercising regularly and eating heart-healthy foods, the risk of cardiovascular disease can be greatly reduced.
The following 5super foodAll have been scientifically proven, peer-reviewed to protect the heart, the most important organ in the human body, and are easy to incorporate into our daily meal plans. Consuming these foods or supplements in moderation will go a long way toward having a healthy heart for decades to come.
1. Omega-3 Fatty Acids
The intake of fatty acids that are rich in the human body has a good maintenance effect on the heart, and its health benefits have been very clear. Omega-3 fatty acids are very important for heart health, and lack of them increases the risk of death from heart disease. Studies have also confirmed that eating foods rich in omega-3 fatty acids can help prevent heart disease.
According to a 2018 study published in the Canadian Journal of Physiology and Pharmacology, eating a diet with a 1:1 ratio of omega-3 and omega-6 fatty acids can rapidly alter the heart Fatty components of tissues, thereby protecting the heart. For most people, this means reducing omega-6 intake while increasing omega-3 intake.
To ensure adequate intake of heart-healthy fats, eat wild cold-water fish such as salmon, tuna, herring, and sardines two to three times a week.
Nuts like almonds and walnuts (be sure to eat it with its paper-thin nut skin, as it has a high concentration of polyphenols), as well as flax and chia seeds are good vegetarian sources, as are organic soybeans . In addition, Omega-3 supplements can be supplemented separately.
existturmericThe main polyphenol found in fenugreek is Curcumin, the bright orange spice essential to many South Asian dishes. Turmeric, a member of the ginger family, has long been valued for its beneficial effects on human health, research into its anti-inflammatory properties, and potential cardiac benefits.
Diabetic patients especially need to maintain the health of the heart, and curcumin can be used as an important supplement for the heart care of diabetic patients. A study published in the Journal of Nutritional Biochemistry shows that curcumin supplementation protects people with type 2 diabetes from developing atherosclerotic heart disease.
Published in 2012Nutrition ResearchA study in the journal Nutrition Research, which looked at 32 volunteer postmenopausal women, showed that subjects who regularly ingested curcumin experienced the same heart health benefits as regular aerobic exercise.
Curcumin also has some amazing health benefits, such as its ability to thin blood and dilate arteries. Simple and delicious to use in cooking, this bright orange spice is added to many dishes in India and Southeast Asian countries. It is recommended to include regarding two tablespoons of turmeric in your daily diet, or supplement with a high-quality organic turmeric juice or capsule form.
when you taste a cup with easegreen teaYou may not have thought it would be related to your heart, but many studies have confirmed that drinking green tea is also good for your heart health.
A JAMA study of more than 40,530 Japanese adults found that those who drank five or more cups of green tea a day had a 26 percent lower risk of dying from heart disease than those who didn’t drink green tea.
A 2015 meta-analysis came to similar conclusions, finding that drinking just one cup of green tea a day was associated with a 5% lower risk of cardiovascular disease and a 4% lower risk of all-cause death.
Catechol is a powerful natural flavanol, and green tea’s antioxidant effects are mainly derived from catechol, which is very beneficial to cardiovascular health. The antioxidant capacity of catechins has been shown to reduce low-density lipoprotein oxidation (LDL oxidation), thereby effectively reducing the risk of heart disease associated with oxidative stress.
However, some studies have pointed out that catechins can increase liver enzymes in animals, which is not good for the liver, and green tea is also a major source of oxalate, which can cause kidney stones. So drinking more than 5 cups of green tea per day (or taking an equivalent amount of catechin capsules) may outweigh the benefits.
4. Richmagnesiumfood
A healthy heart starts with making sure you’re getting enough of the daily essential nutrients.magnesiumThis mineral is involved in hundreds of biochemical functions in the human body and helps healthy heart function by maintaining normal blood pressure and stabilizing the rhythm of the heart’s beating. Conversely, a lack of magnesium may trigger blocked arteries and cardiac arrest.
A 2010 study published in the Journal of Biomedical Science found that people with higher dietary intakes of magnesium and the amino acid taurine had a significantly lower risk of death from heart disease. Foods rich in magnesium include dark leafy green vegetables, nuts and seeds, legumes and legumes, and avocados, among others.
Consuming high-quality magnesium supplements has also been shown to benefit the heart. A 2005 study on the clinical and metabolic effects of oral magnesium supplementation found that oral magnesium supplementation at 300 mg per day for 30 days was effective in improving heart health in some patients.
you may not thinkchocolateIt’s healthy food, but when it comes to dark chocolate, there’s growing evidence that it’s not just a pistachio for Valentine’s Day, it’ll keep your heart going. Chocolate is rich in flavanols, which are high in grapes, blackberries, tea, and cocoa, and chocolate made with at least 70 percent cocoa is a delicious and heart-healthy snack.
A research team from the University of Cambridge, published in the British Medical Journal in 2011, assessed the relationship between chocolate consumption and the risk of developing cardiometabolic disease. The study conducted a systematic review and meta-analysis of randomized controlled trials and observational studies and found that the level of chocolate intake was associated with a significantly lower risk of cardiometabolic disease.
It’s never too late to add a few chunks of dark chocolate to your diet. A 2012 study of congestive heart failure patients published in the European Heart Journal by Italian researchers found that two daily flavanol-rich chocolate bars significantly improved blood vessel function. , incorporated daily into the chocolate diet, and its effects persisted following 4 weeks.
This article was originally published in GreenMedInfo, and the Chinese and English “Epoch Times” are authorized to reprint and translate. For the English report, please see:What to Eat to Defend Your Heart。
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