Experts agree that certain foods lower blood cholesterol levels and lower blood pressure by cleaning the arteries. When taken in a balanced way, there is no risk of cardiovascular problems.
But nutrition alone cannot ensure a healthy-heart. In order to achieve healthy heart function you need to do regular sports or exercise.
Here are the top foods experts recommend to boost your heart health:
1- Garlic
Garlic is rich in vitamins and antioxidants that are beneficial for heart health.
Garlic, which is a strong antioxidant, plays an important role in preventing blood clots, reducing blood pressure and blood fats, and prevents cholesterol from damaging blood vessels.
However, those taking blood thinner, blood pressure or lipid lowering medications should be cautious when consuming garlic.
2- Soya
In addition to the high protein content, B1, iron, zinc, phosphorus and magnesium are effective in preventing heart diseases. Studies have shown that consuming 25 grams of soy per day reduces the risk of heart disease.
3- Flaxseed
Flaxseed is rich in unsaturated fatty acids, potassium, fiber, vitamin E and omega-3. In order to protect against heart diseases, it is recommended to consume 1 tablespoon of flax seeds a day by adding them to foods such as yogurt and soup.
4- Barley
Barley is rich in vitamin B6, iron, and zinc, which helps to reduce bad cholesterol.
5- Banana
Bananas are among the richest foods in terms of potassium. Regular consumption regulates high blood pressure and bad cholesterol.
6- Beets
Rich in potassium and folic acid, beets protect against heart disease because they contain the most natural sugar among vegetables and are low in calories.
7-Watermelon
Active ingredients in watermelon regulate blood flow and strengthen heart health.
8- Nuts
Hazelnuts, walnuts, almonds help reduce bad cholesterol and increase good cholesterol thanks to omega 3, vitamin E, magnesium and fiber. They prevent blood clotting and lower triglyceride levels. Consuming 2-3 walnuts, 8-10 raw almonds or hazelnuts per day also increases serotonin secretion.
9- Broccoli
Rich in B vitamins and folic acid, broccoli has been scientifically proven to be the most beneficial food for stress, panic and depression.
10- Red berries
Low-calorie forest fruits such as blackberries, raspberries, cranberries, blueberries and strawberries eliminate the risk of many chronic diseases thanks to the powerful antioxidants they contain, such as selenium and polyphenols.
11- Mushroom
Mushrooms are considered the most beneficial food for the heart due to their anti-inflammatory and antioxidant properties.
12- Tomato
Thanks to the lycopene contained in tomatoes, it reduces the risk of cardiovascular diseases and heart attacks, and regulates the level of cholesterol in the blood. Tomatoes can be consumed raw or cooked. However, according to research, it is more beneficial to consume it cooked.
13- Spinach
Rich in potassium and fiber, spinach regulates blood pressure and lowers cholesterol. It contains omega-3 and fatty acids, and should be consumed in steamed form.
14- Apple
Consuming an apple a day lowers bad cholesterol and reduces the risk of heart disease.
15- Legumes
Legumes such as beans, peas, lentils and chickpeas are rich in proteins and vitamins, so they help reduce the level of bad cholesterol in the blood.
16- Green tea
Green tea is rich in antioxidants, vitamins A, E and C. These properties prevent clotting, which is the most important cause of heart attacks, and lower bad cholesterol. It is recommended to drink 1-2 cups of green tea a day. However, those suffering from kidney disease should not drink green tea regularly without consulting their doctor first.
17- Olive oil
Olive oil protects against cardiovascular diseases and helps reduce bad cholesterol.
18- Fish
Fish prevents cardiovascular diseases, lowers bad cholesterol, increases good cholesterol and regulates heart rhythm.
19- Pumpkin seeds
Pumpkin seeds, which are rich in magnesium, when consumed up to half a glass per day, provide the body's daily need for magnesium, and prevent diseases such as blood pressure regulation, heart attack and stroke.
20- Butternut Squash
As one of nature's healing foods, butternut squash is rich in omega-3. It helps to keep blood cholesterol at a normal level. It reduces the risk of heart attack and prevents clotting.
21- Red grapes
Red grapes, which are known to be heart-friendly, increase good cholesterol and lower bad cholesterol thanks to the active ingredients residing within them.
22- Asparagus
Asparagus is rich in vitamin B6, folic acid, vitamin C, keratin and various fibers and low in calories, known to help eliminate harmful fat cells in the body and reduce cholesterol, and prevent heart disease.
Latest news
Parliament of Azerbaijan to convene on March 29
World 15:38Media: Putin to visit China after inauguration
World 14:46Azerbaijan celebrates Last Tuesday of Novruz Holiday
Politics 09:16Ilham Aliyev sends congratulatory letter to Vladimir Putin
Politics 18 Mart 16:37Haiti extends curfew due to gang violence
World 18 Mart 16:00Azerbaijan weather forecast for March 19
Social 18 Mart 15:23Ilham Aliyev congratulates Vladimir Putin
Politics 18 Mart 14:39Mbappe celebrates his 250th goal in PSG
Sport 18 Mart 14:12President Ilham Aliyev lights Novruz bonfire in Khankandi
Social 18 Mart 13:47Remains of 553 human corpses found in Azerbaijan’s liberated lands
Politics 18 Mart 13:11Another person found in mass grave in Khojaly identified
Event 18 Mart 12:43Hikmat Hajiyev meets Pakistani envoy to China
Politics 18 Mart 12:17Zakharova: About 90% of ballots processed abroad during presidential elections in Russia
Politics 18 Mart 11:452 people killed, 5 others wounded in Washington, DC, shooting, police say
Event 18 Mart 10:45Azerbaijan relocates 123 more residents to Fuzuli city
Politics 18 Mart 10:18Biden: US reaffirms its enduring commitment to durable Azerbaijan-Armenia peace
World 16 Mart 15:30More than 53 thousand hectares of land cleared of mines in Azerbaijan in 2023
World 16 Mart 14:22Georgian Prime Minister Irakli Kobakhidze arrives in Azerbaijan for official visit
Politics 16 Mart 13:39British Navy says ship attacked off Yemen’s coast
Event 16 Mart 13:33Biden congratulates President Ilham Aliyev on Novruz holiday
Politics 16 Mart 13:13UN chief sends letters to Putin, Erdogan on Black Sea shipping
World 16 Mart 12:50EU to use proceeds from Russian assets to buy weapons for Kiev — Scholz
World 16 Mart 12:08Egypt's president reaffirms endeavors to reach ceasefire in Gaza
World 16 Mart 11:23UN General Assembly adopts resolution on measures against Islamaphobia
World 16 Mart 10:36European Commission considers restrictions of Russian food imports
Politics 16 Mart 10:00Azerbaijani, Turkish FMs explore regional situation
Politics 15 Mart 20:50UEFA Europa League quarterfinals, semifinals draw unveiled
Sport 15 Mart 20:23Fenerbahce to face Olympiacos in UEFA Conference League quarterfinals
Sport 15 Mart 20:20S. Korean, U.S. warplanes stage live-fire drills against N.K. threats
World 15 Mart 20:16Magnitude 4.2 quake strikes Caspian Sea
Social 15 Mart 20:08Azerbaijani FM meets with Georgian counterpart
Politics 15 Mart 20:03Turkish Foreign Minister: Azerbaijan plays an important role in Europe`s energy security
Politics 15 Mart 19:08Baku hosts 9th trilateral meeting of Azerbaijani, Turkish and Georgian FMs
Politics 15 Mart 18:57Baku-hosted forum features discussions on “Health for All”
Politics 15 Mart 18:33Historic opportunity emerges for peace treaty between Azerbaijan and Armenia - FM Bayramov
Politics 15 Mart 18:2735 more families relocated to Fuzuli city get house keys
Social 15 Mart 18:19UNIDO eager to support Azerbaijan within the COP29
Politics 15 Mart 18:07President Ilham Aliyev received Administrator of United Nations Development Programme
Politics 15 Mart 17:46Turkish FM says South Caucasus can be turned into center of peace, prosperity and stability
Politics 15 Mart 17:45Macron: Russia-Ukraine peace should include mutual security guarantees
World 15 Mart 17:18MP: Azerbaijan can build a part of Zangazur corridor that passes through Armenia
Economy 15 Mart 16:49Peace in the South Caucasus vital for global stability - Hakan Fidan
Politics 15 Mart 16:30COP29 president, lead negotiator meet with China's assistant foreign secretary
Politics 15 Mart 16:23FM Bayramov: Agenda of Azerbaijan, Georgia, and Türkiye sets a benchmark for many nations
Politics 15 Mart 15:51Jeyhun Bayramov: Azerbaijan, Türkiye, and Georgia act as real bridge builders
World 15 Mart 14:38Georgian FM: Joint energy projects increase region’s importance
World 15 Mart 14:19Number of Azerbaijani population announced
Social 15 Mart 13:47FM: Azerbaijan expecting early conclusion of peace treaty with Armenia
World 15 Mart 12:37President of Azerbaijan Ilham Aliyev received former Foreign Minister of Israel
Politics 15 Mart 11:42Presidential election begins in Russia
Politics 15 Mart 10:15Azerbaijani ambassador presents his credentials to President of Ethiopia
Politics 15 Mart 09:37Another 153 IDPs leave for Fuzuli
Social 15 Mart 09:12Baku-hosted forum features discussions on War and Peace
Politics 14 Mart 20:17Baku-hosted forum features discussions on Fixing Global Governance
Politics 14 Mart 20:05Azerbaijan, International Organization for Migration explore prospects for cooperation
Politics 14 Mart 20:02Azerbaijan`s Prime Minister meets with Director General of World Health Organization
Politics 14 Mart 19:42Jeyhun Bayramov: We believe in institutions founded on universal human values
Politics 14 Mart 18:11We believe in institutions founded on universal human values - Jeyhun Bayramov
Politics 14 Mart 18:10Tension escalates as US plans to reinforce military positions in the Arctic
World 14 Mart 18:08Prime Minister Ali Asadov meets with Albanian President
Politics 14 Mart 17:55Former Latvian President: Baku is an ideal location for COP29
Politics 14 Mart 17:44Hikmet Hajiyev: Azerbaijan brings stability to the South Caucasus region
Politics 14 Mart 17:40Volkan Bozkir: France openly supports Armenia
World 14 Mart 17:18Vaira Vike-Freiberga: Azerbaijan’s resolution of frozen conflict sets rare example
Politics 14 Mart 16:45Valdis Zatlers: Azerbaijan pursues a balanced foreign policy
World 14 Mart 16:13Hikmat Hajiyev: Azerbaijan spares no effort to establish peace in the region
World 14 Mart 15:42Azerbaijani President: Now we're closer to peace with Armenia than ever before
World 14 Mart 13:16Azerbaijan, China to cooperate in eco-environmental protection
Economy 14 Mart 12:06US House passes bill to force ByteDance to divest TikTok or face ban
Technology 14 Mart 10:35EU commitment to support for Ukraine totals 138 bln euros — Borrell
Economy 14 Mart 09:45Turkish, Russian deputy FMs discuss Azerbaijan-Armenia relations
Politics 14 Mart 09:16Private news
Digər xəbərlər'Interfaith Harmony' Festival celebrates diversity and unity in Azerbaijan
Social 8 Mart 18:05Armenia Turned into Puppet for France – A Marionette in Geopolitical Games – ANALYSIS
Politics 22 Fevral 18:39Azerbaijan Now Classified Among Middle Power Countries - MP states
Politics 16 Fevral 18:30France's Geopolitical Ambitions and its Plan for Armenia - ANALYSIS
Politics 12 Fevral 18:05Cars should not be parked in the direction of traffic, Expert states
Social 19 Yanvar 18:48Redactor's choice
Popular
Exchange rates
- USD 1,7000 0,00%
- EUR 1,8477 -0,16%
- GBP 2,1620 -0,11%
- RUB 0,0185 +1,62%
2008-2024. Səs İnformasiya Agentliyi, Bütün hüquqlar qorunur. Məlumatlardan istifadə etdikdə istinad mütləqdir.
İfadə olunan fikirlərə sayt məsuliyyət daşımır.
Ünvan: Ü. Hacıbəyov küçəsi, 66; Bakı, Azərbaycan.
Email: info@sia.az Tel.: (+994 12) 598-33-90; Faks: (+994 12) 493-11-62;