10 foods that are most beneficial to cardiovascular

10 foods that are most beneficial to cardiovascular

10 foods that are most beneficial to cardiovascular

1.Oatmeal

Making a breakfast with a bowl of oatmeal is a good start to the day. Oats are rich in omega-3 fatty acids, folic acid and potassium, and the large amount of fiber they contain is also beneficial for lowering bad cholesterol levels (LDL) and promoting arterial vascular health.

2. Squid

Due to the large amount of omega-3 fatty acids, salmon can also effectively lower blood pressure and prevent blood clots. Eating two servings of salmon a week can reduce the risk of a third of cardiovascular attacks. Salmon also includes carotenoids called astaxanthin, a powerful antioxidant.

Despite the benefits of eating fish, experts caution that fish that are not contaminated with harmful substances such as pesticides, pesticides and heavy metals should be selected.

3. Avocado

Adding avocados to your diet can increase your diet's beneficial cardiovascular health. Avocados are rich in monounsaturated fats, which increase the amount of high-density lipoprotein (good cholesterol) in the body while lowering low-density lipoprotein (bad cholesterol). In addition, avocados help the body absorb other carotenoids that are good for cardiovascular health such as beta-carotene and lycopene.





4. Olive oil

Olive oil is rich in monounsaturated fatty acids, so it has the effect of lowering bad cholesterol (LDL) levels and preventing cardiovascular disease. Based on cardiovascular disease research of different ethnic groups around the world, although people in Crete have a tendency to have high cholesterol levels, there are relatively few people who die of cardiovascular disease, which is related to their eating of cardiovascular health benefits. . Extra virgin products should be purchased, which have the least processing procedures and therefore retain more nutrients.

5. Nuts

Walnuts contain large amounts of omega-3 fatty acids, while nuts such as almonds are also rich in mono- and polyunsaturated fatty acids. In addition, eating nuts can also increase dietary fiber intake.

6. Berries

Berries such as blueberries, raspberries and strawberries have excellent anti-inflammatory properties, thus reducing the risk of diseases such as cardiovascular disease and cancer.

7. Beans

Bean foods contain large amounts of dietary fiber and provide nutrients such as omega-3 fatty acids, calcium and soluble fiber.

8. Spinach

Eating spinach can take nutrients that are good for cardiovascular health such as lutein, folic acid, potassium and fiber. Scientists have found that people who eat more than 2 servings of vegetables a day have a 25% lower incidence of cardiovascular disease than others.

9. Flax seeds

Flaxseed contains omega-3 and omega-6 fatty acids, as well as a large amount of fiber, which is often consumed to promote cardiovascular health. Adding a little flaxseed powder to oatmeal or rice porridge is a good cardiovascular breakfast.

10. Soy

Eating soy, or soy products such as soy milk and tofu can lower cholesterol, because it has low saturated fat content, but the best source of plant protein, so it is also a good cardiovascular health food.