There are plenty of nutrient-rich foods that have beneficial effects on the heart and the entire circulatory system, as well as contribute to the prevention of diseases. And above all, it is necessary to choose the products that contain fiber, folic acid, antioxidants, magnesium, potassium, calcium, and iron.
Read to the end to get the most useful information.
Here is a list of 10 products that positively affect heart health.
1. Cherry
Cherries are a rich source of antioxidants that destroy free radicals are responsible for damage to the blood vessels. The berries can be eaten in any form: fresh, dried, cook from them compote or jam.
2. Dry red wine
Red wine - it is one more "antioxidant bomb." One useful active substances for heart beverage is resveratrol, which has a positive effect on vascular health. However, it is worth remembering that the resveratrol in large quantities contained in the skins of red grapes is so white wine does not have such beneficial effects on the heart. Of course, wine is best to drink in moderation - just one drink no more than twice a week.
3. Olive oil
Olive oil, especially high-quality extra-class, contains polyphenols, which are among the most powerful antioxidants. In addition, it contains the unsaturated fatty acids omega-3, reducing the level of "bad" cholesterol (LDL) and simultaneously increasing the level of "good" cholesterol (HDL) in blood.
4. tofu
This cheese made from soy milk. It contains a lot of valuable minerals such as magnesium, calcium and potassium, vitamins and fatty acids. Tofu nutritious and useful substitute for, for example, red meat - the cause of heart disease.
5. black beans
Black beans are rich in folic acid, magnesium and antioxidants. It should include them in the diet also because of their interesting taste and decorative appearance.
6. Coffee
Drinking about 3 cups of coffee a day, you maintain blood circulation in good condition. However, people with hypertension need to limit consumption to one cup of black drink a day.
7. Beet
Beet - a source elements (iron, magnesium and potassium) required to maintain the blood pressure at an optimum level. Vegetable cook tasty and healthy options, such as carpaccio of beets.
8. Walnuts
Nuts are ideal as a snack. However, due to their high caloric content, they should be consumed in moderate quantities not exceeding 50 grams per day. Walnuts help reduce the "bad" cholesterol and protect against free radicals.
9. tomatoes
Tomatoes are a source of magnesium and potassium. In addition, they contain lycopene - a powerful antioxidant. Tomatoes are not only rich in valuable nutrients, but also contain a lot of fiber. Regular consumption of tomatoes reduces the risk of heart attack.
10. Products from a mixture of cereals
Whole-grain breads, cereals such as brown rice, wholemeal pasta, cereals are a valuable source of fiber, magnesium, and many vitamins. In addition, the feeling of fullness after eating lasts longer, which limits access to the spontaneous snacking.
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