Experts point out 5 foods to prevent cardiovascular disease should be included in the family daily meal, extremely good support for the health of cardiovascular patients.
Cardiovascular disease is the leading killer in many countries around the world. So, in order to cope with and prevent cardiovascular problems, besides using cardiovascular medicine, you can also apply some home remedies to improve treatment results. At the same time, they also have the ability to support improved heart health significantly.
Among them, the focus on nutrition is the most widely used method due to its simplicity and significant effectiveness.
What food is good for the cardiovascular system?
Kathleen Zelman, nutrition director of the “US Internet Health Information Services Platform” and master of public health, said blueberries topped the list of heart-healthy foods. Blueberries are not only delicious, but also rich in antioxidants.
According to the US Blueberry High Shrub Commission, the researchers believe that the antioxidants in blueberries may reduce the buildup of “harmful” low-density lipoprotein cholesterol in the artery walls, the culprit. cardiovascular and stroke. A study conducted by the American Human Nutrition Center found that blueberries topped the antioxidant activity compared to 40 other fresh fruits and vegetables.
Antioxidants help neutralize harmful metabolites called free radicals, which can cause cancer and other age-related diseases.
The anthocyanins found in blueberries are an antioxidant and are considered to be good for health. Experts recommend a glass of blueberries (about 220g) per day. Fresh, frozen, or dried blueberries are all good. In addition, blueberries can also be added to cereals and muffins.
Salmon is everywhere, affordable and quick processing. Salmon is also one of the best sources of “healthy fats” known as omega-3 fatty acids. This type of fat can reduce the risk of cardiovascular disease by reducing the level of triglyceride (Triglyceride) in the body. Triglycerides are blood fats associated with heart disease and diabetes.
Many studies have also found that omega-3 fatty acids can prevent blood clots by reducing the risk of platelet aggregation and adhesion to artery walls. The American Heart Association recommends eating at least two servings of fish (especially fatty fish like salmon) per week. Each serving of fish is about 85-170 grams.
3. Soy protein
Soy protein is rich in omega-3 fatty acids, proteins, vitamins and minerals, and is a good substitute for red meat. Compared to many meats, soy protein has a lower fat content and higher fiber content. Studies have shown that for people with high cholesterol levels, soy protein combined with a healthy low-fat diet can effectively lower cholesterol levels.
Both the U.S. Food and Drug Administration (FDA) and the American Heart Association recommend eating at least 28 grams of soy protein per day. Soy protein can be obtained from soybeans, soy nuts, soy milk, soy flour, and tofu.
Kim Seidl, a spokesman for the US “Committee of Responsible Medical Doctors,” said the wonderful effect of eating oatmeal every morning. Eating half a cup of oatmeal daily will only consume about 130 calories, while providing 5 grams of heart-healthy fiber, helping to lower cholesterol levels and maintain a healthy weight.
Dr. Peter Schulman, a cardiologist at the University of Connecticut Medical Center, says another benefit of oatmeal is that it creates a feeling of fullness and lasts until lunchtime, so you won’t get tempted by unhealthy snacks.
Oats also help reduce the risk of diabetes, of which diabetes is a risk factor for heart disease. It is important to eat whole grains instead of refined grains. Refined or processed grains lose a lot of nutrients and fiber.
The American Dietetic Association recommends that, depending on gender and age, daily fiber intake should be maintained between 21-38 grams.
This familiar vegetable contains a lot of nutrients to help the body stay healthy
This dark green leafy vegetable (and its close relatives like kale, broccoli and green cabbage) is rich in vitamins, minerals and antioxidants that can prevent heart disease. Dr. Suzanne Havala Hobbs, a clinical assistant professor at the University of North Carolina, pointed out that such vegetables are also a great source of omega-3 fatty acids.
In addition, spinach is rich in folic acid, which helps reduce homocysteine levels in the blood. High homocysteine levels are a newly discovered risk factor for cardiovascular disease. Therefore, it is recommended that you eat one cup of dark green leafy vegetables every day.