Heart diseases can have very serious consequences. Factors such as unhealthy diet, sedentary lifestyle, smoking, hypertension, obesity and diabetes cause heart diseases. In order to prevent heart diseases, it is necessary to pay attention to a healthy diet and exercise regularly. Diet and Nutrition Specialist Semih Üresin shared the foods that should be consumed for heart health.
GREEN LEAF VEGETABLES
Vegetables such as spinach, cabbage, kale, and arugula are foods rich in fiber, vitamins, minerals, and antioxidants. All contribute to heart health. These foods, which are rich in vitamin K and nitrate, are effective in improving the function of cells in blood vessels, lowering blood pressure, and reducing atherosclerosis. Since vitamin K plays a role in blood clotting, it is recommended that those who use blood thinners consume limited amounts of these foods.
WHOLE GRAINS
Unprocessed carbohydrate sources; For example, consumption of bread made from whole wheat flour is particularly high in insoluble fiber, vitamin, mineral and antioxidant content. Consumption of insoluble fiber plays a protective role against heart diseases because it increases the secretion of hormones that quickly stimulate insulin production after meals and increases the feeling of satiety.
DRY BEANS
Foods such as lentils, chickpeas and dry beans, which draw attention with their nutritive properties and play a leading role in protecting heart health. Due to its high protein content, it can be used as an alternative to red meat, which may cause heart diseases. It is rich in soluble fiber. It increases bile excretion and lowers LDL cholesterol in the blood. It helps to decrease the high blood CRP value, which is a sign of risk for heart diseases.
FOREST FRUITS
Strawberry, blackberry and raspberry are rich in anthocyanins, which are effective in the prevention of heart diseases and play an important role against inflammation by increasing antioxidant activity. Studies have shown that it improves heart health by decreasing LDL cholesterol, blood pressure, and body mass index.
THE FISH
Consumption of omega-3-rich fatty fish is linked to lower total cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure in the long run. Abdominal fat can be reduced by lifestyle changes and the consumption of omega-3 rich foods.