Heart healthy foods
Heart healthy foods
Diet plays an important role in maintaining heart health, and foods that maintain heart health include:
Leafy vegetables:
Leafy vegetables such as spinach are rich in vitamins and minerals such as vitamin K, which helps protect the arteries and stimulates proper blood clotting, in addition to being rich in nutrients that lower blood pressure, reduce atherosclerosis and improve the functions of the cells lining the blood vessels.
Whole grains:
Whole grains include brown rice, oats, barley, buckwheat, and quinoa, and compared to refined grains, whole grains have a higher percentage of fiber, which may reduce bad cholesterol and reduce the risk of heart disease.
Berries:
Berries are rich in antioxidants, which protect against oxidative stress and inflammation, which are linked to heart disease, and studies show that eating a large amount of berries reduces several risk factors for heart disease.
avocado:
Avocados are a rich source of heart-healthy monounsaturated fats, which are linked to lower cholesterol levels and a reduced risk of heart disease. One study in which 17,567 people participated showed that those who ate avocados regularly cut their risk of metabolic syndrome in half.
Fatty fish and fish oil:
As fatty fish such as salmon and mackerel are rich in omega-3, one study indicated that eating salmon three times a week for eight weeks reduced diastolic blood pressure.
Another study found that eating fish in the long term is associated with a reduction in the levels of total cholesterol, triglycerides, fasting blood sugar, and systolic blood pressure. On the other hand, the use of fish oil supplements reduces triglycerides, improves arterial functions and reduces blood pressure.
Foods to avoid to maintain a healthy heart
Where studies have found that eating low-fat milk products lowers blood pressure, but may raise levels of bad cholesterol, fractures and the risk of death, and as a result of the opposite results in studies and because milk products contain high levels of saturated fats and salts, researchers believe that they should be avoided or taken with caution. It has also been shown that there is an association between added sugar such as table sugar and a higher risk of coronary heart disease, stroke, and death as a result of atherosclerosis, and people are advised to avoid processed food that contains added sugar in addition to sweet drinks such as soft drinks, fruit juices, and energy drinks, Also, eating a large amount of sodium is associated with high blood pressure, and the American Heart Association suggests that adults should not eat more than 2,300 milligrams of sodium per day and foods rich in sodium that are recommended to avoid table salt, canned soup, tomato juice, ketchup, and mayonnaise, and soy sauce, and food prepared in restaurants.
Sports and heart health
The American Heart Association shows that one person in five adults or adolescents exercises to maintain a healthy heart, and studies have shown that there is a link between physical activity and promoting health in general, reducing the risk of disease and raising the quality of life, and they also advise the amount of physical activity we need to maintain health, including:
Do 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity aerobic exercise over the week.
Add in high-intensity muscle-strengthening exercises such as endurance exercises or weights at least twice a week. Spend less time in a seated position, and even lower-intensity activities offset some of the risks caused by inactivity.
The benefits gained can be increased by exercising at least 300 minutes per week. The number and intensity of exercise can be gradually increased.