Not only love, but also the health of the heart goes through the stomach. Experts have been told that people with a higher intake of fiber, healthy fats and antioxidants have a better chance of preventing a heart attack. Which foods should be included in the menu and why?
Fiber makes us feel fuller for longer, which results in less appetite.
According to Dr. Ryan Bradley of Bastyr, Washington, the heart is a hard-working muscle that needs proper nutrition to function. “Of all the foods we know, fruits and vegetables do the most to protect the heart muscle because they are high in fiber, antioxidants, and other protective substances that block the absorption of LDL cholesterol,” explains Bradley. LDL cholesterol is better known as bad cholesterol. It settles on the walls of blood vessels, gradually clogging them. The result can be serious cardiovascular diseases and heart attacks.
An underrated miracle
In the past, not too much attention was paid to fiber in the protection of the heart. Rather, scientists were concerned with its effects on the digestive system and its ability to bind harmful substances. Fiber, however, brings something extra. It makes us feel fuller for a longer period of time, which results in a lower appetite. In addition, it removes excess cholesterol from the digestive tract.
The US Centers for Disease Control and Prevention found that people who consumed 10-25 grams of fiber per day had lower blood levels of a type of protein that indicates higher inflammation in the body. Ideal foods with a high fiber content are legumes, nuts, whole grains. For example, beans contain glutamic acid, which lowers blood pressure.
Healthy fats will also help
So-called healthy fats belong to other substances that easily deal with inflammation in the body. We include polyunsaturated fatty acids in this category. They are found in abundance in walnuts, fish, flax seeds. They protect the heart and blood vessels on several levels. They protect the heart muscle from dangerous changes in heart rate, reduce blood clotting and also fight against clogging of blood vessels.
Omega-3 fatty acids are particularly effective, among which EPA and DHA stand out. They contain seaweed, fatty sea fish such as salmon, mackerel and halibut. The American Heart Association recommends eating fish with healthy fats at least twice a week. People who have a history of cardiovascular diseases, high blood pressure, diabetes or cholesterol can also take nutritional supplements with omega-3 fatty acids.
Food against weak blood vessels
Hardening of the arteries is a dangerous phenomenon that threatens the heart. It is mainly caused by a higher level of the aforementioned bad cholesterol. Substances called polyphenols are said to be able to prevent this problem. They belong to the group of antioxidants that can be found in a wide range of different colored foods, especially in fruits and vegetables. Several scientific studies show that polyphenols protect the heart by improving blood flow. Polyphenols are found in pomegranates, grape juice, red wine, green tea, cinnamon, turmericdark chocolate.