A lot of foods help keep the heart in tip-top shape.
Some of them also help lower blood pressure, and some can even maintain cholesterol levels within the normal range.
Therefore, please add the following foods to your shopping list.
1. Salmon
Salmon is rich in omega-3 fatty acids. Among marine fish, the benefits of salmon to the heart are incomparable.
As Professor Bichford of the Department of Nutrition at the University of Vermont said, "Omega-3 fatty acids have anticoagulant effects and therefore maintain the normal flow of blood."
In addition, salmon also helps lower levels of triglycerides (fats that can cause heart disease).
The American Heart Association recommends eating at least 2 servings of this fatty fish per week, about 100 grams each (slightly larger than a computer mouse).
Other alternatives: tuna, trout, sardines and mackerel.
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2. Walnuts
Walnuts are rich in fats that are "good for the body," that is, monounsaturated fats. Eating about 140 grams of walnuts a week can cut the risk of heart disease in half.
Replacing saturated fats (such as butter) with monounsaturated fats can lower "bad for the body" low-density lipoprotein (LDL) cholesterol levels and raise "good for the body" high-density lipoprotein (HDL) cholesterol levels.
In addition, walnuts are also a good source of omega-3 fatty acids. Of course, walnuts contain different types of omega-3 fatty acids than fish.
Other alternative options: almonds, cashews, pistachios, flaxseeds and chia seeds.
3. Raspberry
Raspberries are rich in polyphenols, which are antioxidants that remove free radical damage to the body.
Raspberries are also rich in fiber and vitamin C, both of which help reduce the risk of stroke.
Other alternatives: Any berries (strawberries, blueberries, etc.) are a good choice.
In principle, fruits and vegetables are good choices because they are rich in nutrients and fiber.
4. Fat-free or low-fat milk, yogurt
Professor Birkford said: "Dairy products are high in potassium, and potassium has the effect of lowering blood pressure".
Choosing low-fat or fat-free dairy products can reduce or even eliminate saturated fat, which raises cholesterol levels.
Other alternatives: Bananas, oranges and potatoes, most fruits and vegetables contain a certain amount of potassium, and these 3 are good sources of potassium.
5. Chickpeas
Chickpeas and other legumes, such as lentils, are the best source of soluble fiber, which lowers LDL cholesterol levels that are "not good for the body."
If you buy canned beans, look for varieties with low or no added salt, because sodium salt can raise blood pressure, and you can also wash away the added salt with water.
Other alternative options: Eggplant, okra, apples, and pears, which are also good sources of soluble fiber.
6. Oats
Oats contain a fiber (called β-dextran) that lowers LDL cholesterol levels.
A half-cooked cup of oatmeal or a cup of cooked barley can provide the body with the amount of β-dextran it needs each day to help lower cholesterol levels.
Other alternatives: barley, shiitake mushrooms, and seaweed, which also contain β-dextran.
7. Olive oil
Olive oil is the base oil used in the traditional Mediterranean diet and is a good choice if you want to limit the intake of saturated fats (present in meat, whole milk and butter).
Fats and trans fats in animal products ("partially hydrogenated fats") can raise cholesterol levels that are "bad for the body", allowing fat to accumulate in the arteries.
Other alternatives: canola oil and safflower oil.
8. Dark chocolate
The cacao used to make chocolate is rich in flavanols, which lower blood pressure and prevent blood clotting.
Cocoa can also act as an antioxidant, preventing "bad for the body" cholesterol from sticking to the walls of arteries.
Beekford says to choose dark chocolate (which contains at least 70 percent cocoa) for more flavanols and less sugar (sugar can increase the risk of heart disease).
Other alternatives: Don't just think about chocolate bars.
In addition to chocolate, you can also choose natural cocoa powder to get more flavanols. It is recommended to check the label before purchasing to make sure that the sugar content is not too high. If you want to go completely unsweetened, try the cocoa bean chips.
Cocoa can also be added to cereal.
9. Avocado
Avocados have a creamy, creamy texture and contain "good for the body" fat (monounsaturated fats) that help lower cholesterol levels that are "bad for the body."
"They seem to have an anti-inflammatory effect, which reduces the likelihood of atherosclerosis," Birkford said.
Avocados are very tasty but high in calories, so eat in moderate amounts.
Other alternatives: nut and sunflower oil.
10、 Unsalted almond butter
Unsalted marzipan is ideal for use instead of butter for whole wheat bread. Almond butter is a good source of monounsaturated fatty acids.
Beekford said to use natural varieties that don't add salt and avoid those with salt, sugar and hydrogenated fats (present in other forms of peanut butter).
Other alternatives: Unsalted peanut butter, or any other unsalted nut butter.
11. Red grapes
Red grapes contain resveratrol, and resveratrol helps prevent platelets from sticking together in the blood.
This may also be part of the reason why the right amount (1 for women and 2 glasses for men) of red wine (relative to other alcoholic beverages) has some heart-healthy benefits.
But health experts don't recommend drinking because alcohol carries certain health risks.
If you prefer to drink some red wine in the evening, you can consult your doctor to determine if the amount is appropriate for your situation.
But if you want to eat grapes? Don't worry too much.
Other alternatives: black grapes.
*The content of this article is a popularization of health knowledge and cannot be used as a specific diagnosis and treatment recommendation, nor is it a substitute for face-to-face consultation by a practicing physician, for reference only.
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