1, oatmeal, you can choose to eat a bowl of oatmeal for breakfast in the morning, which is rich in omega -3 fatty acids, folic acid and potassium that are good for your heart. At the same time, oats are also a kind of food with very high fiber content, which can well reduce the low-density lipoprotein cholesterol content in the blood and help to keep the arteries unobstructed. You can also choose coarse oats or oatmeal, but avoid those fast-food oatmeal products because they contain less fiber. If you can eat another banana, you can eat another 4 grams of fiber.
2, salmon, because it contains a lot of omega-3 fatty acids, salmon can effectively lower blood pressure and reduce blood viscosity. Two meals a week can reduce the probability of death from a heart attack by one third. Salmon also contains a substance called astaxanthin, which is a powerful antioxidant.
3, avocado, when making salad, you may wish to put some avocado and add some high-quality fat that is good for heart health. The high-quality fat mentioned here is the fat containing monounsaturated fatty acids, which can help reduce the content of low-density lipoprotein cholesterol ("bad" cholesterol) and increase the content of high-density protein cholesterol ("good" cholesterol). Eating avocados can make you eat a variety of carotenoids at the same time, especially β -carotene and lycopene, which plays a vital role in health.
4. Olive oil has the highest content of unsaturated fatty acids in all edible oils.
It can effectively reduce the content of "bad" cholesterol in the body, thus reducing the risk of heart disease. The study found that Crete, living in Greece, contains a lot of cholesterol, but few people die of heart disease because they eat olive oil rich in "good" fat for a long time. Try to choose super virgin oil, because the minimum processing procedures ensure that nutrition will not be excessively lost.
5. Nuts such as walnuts, cashews and almonds contain a lot of omega-3 fatty acids and units and polyunsaturated fats. While eating, you can also eat dietary fiber. Like olive oil, nuts contain a lot of "good" fat.
6. Berries, whether blueberries, blackberries or strawberries, contain anti-inflammatory ingredients as long as you like to eat them, which can reduce the risk of heart disease and cancer and benefit cardiovascular health.
7. Beans, lentils, chickpeas, black beans and kidney beans all contain a lot of fiber, and are also rich in omega -3 fatty acids, calcium and soluble fiber.
8. Spinach, the lutein, folic acid, potassium and fiber contained in spinach can help keep the heart healthy. But as long as you eat more vegetables, it has a good cardiotonic effect on your heart. The study found that people who eat two and a half servings of vegetables a day have a 25% lower risk of heart disease than those who don't eat vegetables.
9. Flaxseed Flaxseed is rich in omega -3 and omega -6 fatty acids, and a small amount of it is good for heart health.
There are many benefits. A bowl of oatmeal or whole wheat porridge with a little flaxseed is the best heart-healthy breakfast.
10, soybean, can help reduce the cholesterol content in the blood, the saturated fatty acid content is very low, and it is still an important source of high-quality protein for people to protect their hearts. Eating tofu and drinking soybean milk are both good choices, and drinking soybean milk for breakfast can also better supplement the nutrition that oatmeal can't provide.
1 1, almond, function: prevent platelet coagulation and reduce the risk of heart disease. Nuts rich in oil such as peanuts and almonds are regarded as one of the foods that must be eaten every day in the United States, which is beneficial to the cardiovascular system. Nuts contain essential amino acids and unsaturated fatty acids beneficial to the heart. Even eating nuts once a week can reduce the risk of cardiovascular disease by a quarter. Almonds are especially recommended. Almond is not only rich in protein, but also contains vitamin E and arginine. Its function is to open blood vessels, prevent platelet coagulation and reduce the risk of heart disease. However, almonds are high in calories, so it is best to reduce the intake of other oils when eating. How to use it: grinding almonds into powder, mixing them with vegetables or sprinkling them on rice can not only increase the taste, but also fully absorb the nutrition of almonds.