Eat well to avoid heart disease

Life is becoming more and more busy, so we have no time to take care of our own health as well as our family members. And fast food is gradually becoming a favorite food and a choice of many people.

>> To reduce blood cholesterol
>> An additional 13 gene variants increase the risk of heart disease
>> Breakfast is easy for heart disease

However, those high-fat foods are the cause of many potential illnesses, damaging our health, including heart disease.

After years of research, scientists and nutritionists have come up with a list of the best foods for cardiovascular health. Please refer to:

Oat

Oats belong to the group of whole grains. In contrast to refined cereals, this is a whole grain of bran and contains many important nutrients, including: B vitamins, vitamin E, fiber and other antioxidants.

Oatmeal that contains a soluble fiber called beta-glucan helps lower blood cholesterol levels, especially 'bad' cholesterol (LDL) that causes heart attacks. Some studies have shown that people who eat oats regularly can reduce total cholesterol and 9% of bad cholesterol (LDL) by 18%.

In addition, oats are a low glycemic index (GI) , which helps you control blood sugar and prevent diabetes. Diabetes is also one of the major causes of coronary heart disease.

Oatmeal is the most suitable dish for you at breakfast.

Red wine

Thanks to the antioxidants in the ingredients, especially resveratrol, red wine is known as a heart-healthy beverage. These compounds work to reduce the level of bad cholesterol in the blood, protect the heart. In addition, resveratrol along with poliphenol found in the composition of red wine also helps reduce blood clotting by inhibiting platelets.

Recent scientific studies have shown that wine has the ability to relax arteries, thus lowering blood pressure.

Spinach

Spinach as well as some other leafy green vegetables contain folate and vitamin B9. According to scientists, folate not only plays an important role in reducing the risk of spinal deformities in newborns, but also helps protect healthy heart. Folate can reduce homocysteine ​​in the blood, prevent stroke.

In general, a diet high in green vegetables and fruits helps reduce blood pressure significantly, good for patients with high blood pressure.

Almond

Almonds and other nuts are rich sources of monounsaturated fats, which reduce the total cholesterol level in the blood, but increase the 'good' cholesterol (HDL).

Besides, almonds also contain the active ingredient phytosterol, which plays a role in preventing intestinal absorption of all fats.

However, like other nuts, almonds have a drawback that is high in calories, so we should pay attention to the daily ration, should not eat too much.

Salmon

General fish and salmon in particular can be considered the best heart protection 'medicine', because there is a lot of scientific evidence to prove this. Omega-3 fatty acids found in salmon work to lower blood pressure, prevent blood clotting as well as plaque formation in the artery walls, helping you protect your heart.

Omega-3 also plays an important role in regulating the heart's electrical activity, reducing the risk of sudden death from heart disease. Instead of eating red meats, we can replace them with poultry and fish meat to reduce the risk of heart disease - proven scientific research.

Behavior change

Diet only plays a part in cardiovascular health care. In addition to maintaining a healthy diet, we need to change the behavior, thoughts and lifestyles of each person. To reduce the risk of cardiovascular diseases, we should exercise regularly, do not smoke, and promote a healthy lifestyle.