Top 10 fruits and foods

A healthy heart can prevent many diseases. And you can absolutely protect your heart by eating the following foods when you're too busy to exercise.

Dr. and also cardiologist Sarah Samaan said that you can meet the demand for sweet food by eating a few pieces of watermelon, a low calorie fruit, high in fiber and a source of antioxidants. .

'It's a great source of lycopene - a substance that has been linked to a reduced risk of heart disease and cancer , ' Samaan said. 'Watermelon also provides citrulline, which can improve blood vessel health. and may even benefit people with erectile dysfunction and diabetes ".

Watermelon is also a source of vitamins C and A, as well as potassium and magnesium.

A cup of yogurt is a great choice - a protective product is not just your heart.

Doctor, doctor and medical director Andrea Paul said: 'Yogurt helps fight gum disease, which can reduce the risk of heart disease'. Also, according to Paul, when you eat low-fat yogurt, you also absorb powerful antioxidants, vitamins, fiber, and probiotic for overall health and digestion.

Tomatoes are a good source of vitamin C for the heart and like watermelons, they are also rich in lycopene.

"Try making your own tomato sauce to supplement some dishes. It will definitely be a homemade food with great antioxidant power , " said Keri Glassman, a dietitian in New York. .

"Moreover, vitamin C in tomatoes acts as an antioxidant, protecting your cells from damage."

According to Bridget Swinney, a Texas dietitian, avocado is full of unsaturated fat and is a good source of potassium to help control blood pressure.

Swinney also added that avocado is also a good source of vitamin C, fiber and carotenoids. Carotenoids are associated with a reduced risk of death from cardiovascular disease. In addition to providing a good amount of fiber, butter has been shown to help the body absorb other antioxidants when eaten with vegetables such as spinach and carrots.

With an abundance of antioxidants, berries like strawberries are a good option for snacks to keep your heart healthy. Eating strawberries helps increase good cholesterol (HDL) and reduce bad cholesterol.

In addition, strawberries are low in calories, fat-free (in any form: fresh, frozen, dried or cooked) containing nutrients that promote bone growth and fat conversion. into energy. Not only that, this fruit produces polyphenols, which have been shown to increase nitric oxide levels, a molecule that makes blood vessels relax.

Just half a cup of beans a day can help your heart a lot. Dietitian, Dr. Keith Kantor said soluble fiber is a major reason why beans benefit the heart. Fiber binds to cholesterol and keeps it from being absorbed in the intestine and prevents health.

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A convenient snack that can be worn with you or served with salad, walnuts to increase heart function with healthy fats and omega-3 antioxidants.

'Eating a few walnuts every day has been shown to improve blood vessel function in people with diabetes and also protect people with heart disease ,' said Bridget Swinney, a Texas-based dietitian. .

Swinney also pointed out that a handful of nuts are also good for health, they have been shown to lower cholesterol levels and help satisfy hunger.

When you eat salmon, it helps your body pump blood and keep your heart healthy. Studies show that regular consumption of fish each week can help reduce the risk of coronary heart disease by 30%.

Cold-water fish, such as salmon, contain omega-3 fats that can lower blood pressure and prevent abnormal heart rhythms, and also reduce inflammation throughout the body.

Almonds are another smart option to maintain a healthy heart. According to Dr. Chauncey W. Crandall IV, director at Palm Beach cardiology clinic in Florida, eating a few almonds a day has been shown to lower LDL cholesterol.

Almonds are full of vitamin E, fiber and protein - all the essential nutrients to keep your heart the best.

Cantaloupe filled with vitamin C is an antioxidant that works against damaged cells while protecting cells from injury. Studies have also shown an association between increased consumption of vitamin C and reduced risk of coronary heart disease. In addition, this sweet fruit also contains many vitamins A, B, K, potassium, folate, magnesium and fiber.