Which products are good for the heart? — Important recommendations from a cardiologist

^{Photo: The Voice}
Heart health is largely dependent on lifestyle, and nutrition plays an important role in this. Some products help strengthen blood vessels and support the normal functioning of the cardiovascular system, while others, on the contrary, harm it. Below we will provide information about heart-healthy products recommended by cardiologists.

To reduce the risk of hypertension, heart attack and other heart diseases, you should follow the Mediterranean diet or DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet is a special eating plan designed to lower high blood pressure and prevent cardiovascular disease. The DASH diet is based on a healthy diet, which includes more vegetables, fruits, low-fat dairy products, whole grains, nuts and oily fish. This diet lowers blood cholesterol levels and reduces inflammation.

What foods should be included in the diet?

Avocado

Avocado is a source of monounsaturated fats, which reduce bad cholesterol levels. Its potassium supports heart rhythm. The recommended serving is half an avocado every day or every other day.

Fatty fish

Fatty fish (salmon, sardines, tuna, mackerel, herring) also contain omega-3. They help reduce inflammation. Including fatty fish in the diet reduces the risk of cardiovascular disease by 30-35%. It is recommended to eat fish 2-3 times a week to ensure that omega-3 enters the body in sufficient quantities.

Greens and Green Vegetables

Leafy vegetables (spinach, lettuce, arugula) are rich in potassium, which supports the health of the nervous system, muscles, and normalizes blood pressure. Eating 1-2 leafy vegetables daily is enough to prevent cardiovascular diseases.

Oatmeal

Oatmeal and other whole grain products are rich in soluble fiber and beta-glucans. They lower cholesterol levels and help maintain normal blood sugar levels. As a result, diabetes is prevented and the risk of atherosclerosis is reduced.

Olive oil

Olive oil contains healthy fats that also reduce cholesterol levels. Olives also prevent atherosclerosis. It is recommended to use it as an additive to salads and ready meals. However, olive oil should not be used for frying, as its beneficial properties are lost at high temperatures.

Nuts

Almonds, pistachios and walnuts reduce cholesterol levels and have a positive effect on the lipid profile. The magnesium in them relaxes blood vessels and ensures good blood circulation. According to scientific data, the risk of heart attack is reduced several times in people who include nuts in their diet. The recommended amount is a handful of nuts per day (about 20-30 grams).

Dark chocolate

Dark chocolate is suitable for those who do not suffer from diabetes. The important thing is that the cocoa content in the chocolate should be 70% or higher. Dark chocolate is rich in flavonoids, which dilate blood vessels, improve insulin resistance, and prevent diabetes.

Berries

If you are not allergic to berries, you should definitely include them in your diet. Fruits such as strawberries, raspberries, and blackberries are rich in antioxidants that protect blood vessels from damage. They strengthen capillaries and reduce inflammation. It is recommended to eat 100 grams of fresh or frozen berries every day or every other day.