20 foods that are good for your heart

The article was written by MSc Nguyen Van Phong - Internal Medicine and Cardiovascular Interventionist, Cardiovascular Center - Vinmec Times City International Hospital.

Diet plays an important role directly affecting the health of the cardiovascular system. Knowing how to use foods that are good for the heart will reduce the risk of these dangerous diseases.

1. Fresh herbs

When you add fresh herbs to your menu instead of salt and fat: you're choosing a heart-healthy menu. Fresh herbs will add flavor to your meals without harmful substances.
Spices and other fresh herbs make meals more appetizing and the smart way to eat.

2. Black beans

Black beans are soft, light, and packed with heart-healthy nutrients. Folate, antioxidants and magnesium can help lower blood pressure.
The fiber of black beans can help control both blood sugar and blood fat.
Black beans can be added to soups or salads in your menu.

3. Red wine

If you drink alcohol, a little red wine can be a good choice for your heart.
Resveratrol and catechin, two antioxidants in red wine that may help protect artery walls. Red wine can also increase HDL (a type of artery-healthy fat that helps reduce atherosclerosis).
However, drinking too much alcohol damages the heart (which can lead to alcoholic cardiomyopathy – heart failure). Do not drink more than 1 drink for women and 2 drinks for men.

Resveratrol và catechin, hai chất chống oxy hóa trong rượu vang đỏ có thể giúp bảo vệ thành động mạch

4. Salmon

Salmon is a top food for heart health, it is rich in Omega-3. Omega-3s are a type of healthy fat that can reduce the risk of heart arrhythmias and lower blood pressure. Omega-3s can also lower triglycerides and limit inflammation.
The American Heart Association (AHA) recommends eating two servings of salmon per week.
Cooking Tip: Grill salmon in foil with herbs and vegetables or add cooked salmon to fishcakes or salads.

5. Tuna

Tuna is usually cheaper than salmon and also has Omega-3s. White tuna usually contains more Omega-3s than other tuna varieties. In addition, other fish species that are also high in Omega-3 include: mackerel, herring, sardines and anchovies.

6. Olive Oil

Olive oil is a healthy fat made from crushed olives. Olive oil is rich in antioxidants and is good for the heart, which can help protect your blood vessels, helping to lower blood cholesterol.
Olive oil can be added to salads, soups or sandwiches.
For best taste, you should find one that is cold pressed and use within 6 months.

7. Walnuts

Walnuts are high in Omega-3s, plant sterols, and fiber.
A small handful of walnuts a day can help you lower your cholesterol, it may help protect against inflammatory manifestations in the coronary arteries.

hạt óc chó — Một nắm nhỏ quả óc chó mỗi ngày có thể giúp bạn giảm lượng cholesterol

8. Almonds

Sliced almonds go well with vegetables, fish, chicken and desserts. Almonds have plant sterols, fiber, and heart-healthy fats. Almonds can help lower LDL, the bad cholesterol that causes atherosclerosis.

9. Soybeans

Soy protein can help lower cholesterol.
There have been many studies proving that regular consumption of soy reduces the risk of myocardial infarction, reducing the risk of cerebral infarction. Soy has also been shown to reduce carotid intima-media thickness.

10. Tofu

Tofu is made from soybeans. Eat tofu and you'll get a great form of soy protein with minerals, fiber, and heart-healthy unsaturated fats.
Tofu can be processed a lot of delicious dishes to add to your family's daily meal menu.

11. Sweet potatoes

Sweet potatoes have a lower glycemic index than potatoes and therefore do not raise blood sugar as quickly. In addition, sweet potatoes also contain fiber, vitamin A and lycopene.

Sau sinh mổ ăn khoai lang được không? — Khoai lang có chỉ số đường thấp hơn khoai tây do đó không làm tăng nhanh lượng đường trong máu

12. Oranges

Orange is a common fruit and good for health, orange is sweet and easy to eat. Oranges contain pectin type fiber that helps improve blood cholesterol. Oranges also contain potassium, which helps control blood pressure.
A study shows that drinking 2 cups of orange juice a day improves blood vessel health and lowers blood pressure.
One medium orange contains about 60 calories and 3 grams of fiber.

13. Swiss reform

Swiss chard is a dark green vegetable that is rich in potassium and magnesium. These minerals help control blood pressure. They're also packed with heart-healthy fiber, vitamin A, and other antioxidants.

14. Barley

The fiber in barley can help lower cholesterol levels, helping to lower blood sugar.
You should choose whole-grain barley to retain all the heart-healthy fiber.
Barley can be made into soups or added to stews or even used in place of rice in some dishes.

Lúa mạch đen — Chất xơ trong lúa mạch có thể giúp giảm mức cholesterol, giúp giảm đường máu

15. Oatmeal Porridge

A bowl of oatmeal can keep you full for hours, fight cravings, help keep blood sugar stable over time, so it's especially helpful for people with diabetes.
The fiber in oats can help your heart by lowering LDL-C.
Oatmeal can make a lot of delicious dishes: pancakes, muffins. Should replace flour with oatmeal in daily cooking

16. Flaxseeds

These shiny honey-colored seeds have three heart-healthy things: fiber, phytochemicals called lignin, and omega-3s.
It is recommended to add almond flour to other cereal flours to make cakes or different dishes.

17. Low-fat yogurt

When you think of dairy foods, you usually think of the good effects on your bones. However, these foods can also help control high blood pressure. Yogurt is also rich in calcium and potassium. For heart health, you should choose low-fat yogurt

sữa chua Hy lạp — Sữa chua ít chất béo giúp bạn kiểm soát huyết áp cao

18. Foods Rich in Sterols

Some margarine, soy milk, almond milk, and orange juice contain sterols and stanols. These plant extracts work to block the absorption of cholesterol in the intestines. They can reduce LDL-C by up to 10% without affecting HDL-C.

19. Cherries

Cherries such as sweet cherries, sour cherries or preparations such as dried cherries, cherry juice are good for the heart. They contain an antioxidant called anthocyanin that has cardioprotective effects.

20. Blueberries

Blueberries contain anthocyanins and antioxidants that help protect blood vessels. Blueberries are also packed with fiber and other great nutrients.
Blueberries can be made into wonderful desserts or use dried berries to make cakes, or mix with yogurt and you will have delicious dishes on your menu.

XEM THÊM:

Bài viết này được viết cho người đọc tại Sài Gòn, Hà Nội, Hồ Chí Minh, Phú Quốc, Nha Trang, Hạ Long, Hải Phòng, Đà Nẵng.