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.
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