Soy is always at the top of the list of heart-healthy foods. Soy products such as tofu and soy milk are great foods to add protein to a diet that is cholesterol-free and low-fat. These products also contain high amounts of polyunsaturated fats (good for health), fiber, vitamins, and minerals.
2. Olive oil
It is very rich in unsaturated fat, especially good for artery walls. Replacing saturated fats (butter, cheese, animal fats …) with olive oil will help reduce bad cholesterol in the blood. As a heart-healthy food, olive oil also helps provide the body with polyphenols – substances that help prevent cholesterol from entering the blood vessel walls.
3. Green vegetables
Experts, doctors always recommend eating green vegetables every day to prevent cardiovascular disease. The nutrients in green vegetables are extremely rich, so this can be considered as a heart-healthy food that is easy to find and absorb. The antioxidants in green vegetables help improve the health of the cardiovascular system, reduce the risk of heart disease by their anti-inflammatory ability to blood vessels. At the same time, they also help eliminate plaque buildup in arteries. Dark green vegetables like kale, collard greens, broccoli, etc. contain high amounts of vitamins, minerals, and antioxidants that help protect the body against cardiovascular diseases. It also provides folic acid – a substance that helps reduce homocysteine (an amino acid that can pose a risk for cardiovascular disease if blood levels rise).
Oranges, pomegranates, watermelons or avocados are all listed as heart-healthy foods. If oranges contain pectin fiber that lowers cholesterol, vitamin C enhances vascular strength, lowers cholesterol, inhibits platelet aggregation, thereby improving blood vessel function, pomegranate is exceptionally good fruit. for the heart thanks to the presence of antioxidants. Pomegranates burn and produce nitric oxide (referred to as NO) to improve the level of blood flowing into arteries. Meanwhile, the amino acid found in watermelon helps lower high blood pressure, and the nitric oxide in this fruit can open up blood vessels and improve blood flow. In particular, avocado is a fruit with nutritional ingredients rich in protein, unsaturated fats good for the heart, low in sugar, including all the vitamins and minerals necessary for life.
Fish rich in Omega-3s will help protect your heart. In addition to anti-inflammatory effects, Omega-3 also works in preventing cardiovascular disease and reducing bad cholesterol and triglycerides in the blood. To clean the artery, choose for yourself Omega-3 rich fish such as salmon, sardines …
In addition to choosing heart-healthy foods, to help improve your cardiovascular health, everyone needs to know their own health status by regularly checking and listening to their doctor’s advice. ; Work out hard to help regulate your heart rate. Especially saying “no” to tobacco – one of the direct causes leading to the risk of developing coronary heart disease 2-4 times.
For the elderly who have problems with digestion, poor diet, and lack of appetite, they can rely on the support of nutritious foods such as milk with complete and balanced nutritional formula, supplement Good fats like MUFA and PUFA. MUFA and PUFA help strengthen the immune system, lower blood pressure, improve coronary structure and help reduce the risk of cardiovascular diseases. Many studies have demonstrated that PUFA and MUFA reduce total cholesterol, improve the ratio of Good Cholesterol (C-HDL) and Bad Cholesterol (C-LDL).