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What foods are good for the heart?

Heart Diet

The heart work affects the state of the whole organism. Day after day, the “motor” ensures the circulation of blood through all systems, determining the physical and emotional state of a person, and therefore his health in general. But how to preserve the health of the body itself? This is facilitated by moderate exercise, the development of stress resistance and other factors, but experts argue that the key to long and uninterrupted work of the heart muscle is proper nutrition.

The most useful products for the human heart, unfortunately, are not present on every table, giving way to cheaper or simply “fast” ones. All kinds of snacks, chips, fast food, cakes and pastry baking, chocolate has long been the most convenient snack for the most active segments of the population. Not surprisingly, with such a menu, cardiovascular diseases are getting younger from year to year ...

Moderate walks contribute to healing the heart

Moderate walks contribute to healing the heart, photo WEB

However, food that is good for the heart does not require special material costs and time for preparation. To maintain the health of the circulatory system, and therefore the whole organism, it is enough to include only a few products in your diet, even in its raw form.

So, the human heart is in dire need of potassium, calcium and magnesium. Zinc and selenium are also important for its normal functioning. A, B, E and C are experts in  "affairs of the heart" among the vitamins. Another "brick" in the foundation of the health of the heart muscle is omega-3 acid. The presence of these substances will strengthen the entire cardiovascular system and will best affect the overall well-being.

Foods with Omega-3 Acids

Foods with Omega-3 Acids, photo WEB

However, enough of the boring theory, it's time to figure out exactly which products are good for the heart. At the forefront, you can put dried fruits and, in particular, dried apricots, unusually rich in potassium. It is contained in prunes and raisins, as well as in fresh apricots and bananas. However, it is important to note that these foods are calorie and in large quantities can suddenly transform into excess weight - an extra burden for the heart muscle.

Table greenery is good for the heart in unlimited quantities. The circulatory system will be especially grateful for a bunch of crunchy green lettuce, sorrel and spinach. Leafy vegetables contain vitamins and trace elements that strengthen the heart, fight against "bad" cholesterol and promote normal blood clotting.

Table greenery is good for the heart in unlimited quantities

Table greenery is good for the heart in unlimited quantities, photo WEB

Also for the healthy work of the heart muscle fats are needed, but only the "right one's". Butter, margarine, pork, sauces, sausages contain fats that are harmful in all respects. But the heart will be happy to eat servings of fatty fish (herring, tuna, trout, salmon, sardines) in any form, as well as a daily spoonful of vegetable oil. Nutritional fats are also found in nuts - almonds are rich in them, and also walnuts are available to everyone. It is one of the most convenient sources of omega-3 along with fish oil and flaxseed. Potassium, magnesium and vitamins are also contained in the nuts.

It is difficult to unequivocally answer which product is the most beneficial for the heart, however, many experts believe that such a title is worthy of avocados. Avocado with oily pulp contains omega-3, which is involved in fat metabolism and prevents the development of atherosclerosis, and potassium, and copper, and vitamins E, B, and C. But the most interesting thing is that avocado enzymes contribute to the better absorption of useful substances from other foods, thereby increasing their effectiveness.

Avocado is the most useful vegetable for the heart

Avocado is the most useful vegetable for the heart, photo WEB

It turns out that products that are good for the heart are needed by the whole body. It is not difficult to include them in your menu - they are available at any time of the year almost anywhere in the country. They are inexpensive and tasty. However, one more important aspect should be taken into account: having diversified daily food with products that are good for the heart, you should exclude junk food from the diet.

By adjusting your diet this way, you can then move on to training your mind and body — yoga, cardiopulmonary and psychological practices will be an excellent help to your heart in its daily difficult work.

Victoria Romanova, Russia, Moscow