The heart is part of the circulatory system, its function is to pump blood through the arteries and roses to provide the body with the need for blood the size of the heart is the size of the fist, or for its location; it is centered slightly behind the breastbone in the chest to the left, and the heart is composed of four main chambers: The right ear, which receives blood from the body’s veins to be transferred to the right abdomen, and when the blood reaches the second chamber known as the right abdomen as we have delivered, it quickly thrusts him into the lungs to be loaded with oxygen there, and the third room in the heart is the left ear. The function of this room lies in receiving the oxygenated blood from the lungs to be pumped into the fourth chamber known as the left abdomen, and this room is the strongest of all the cardiac chambers. It is responsible for pumping oxygen-bearing blood to different parts of the body and the adoption of a diet and healthy lifestyle is the best weapon for preventing cardiovascular disease, and a person can eat various foods, but his body does not get his or her food needs, so; A comprehensive diet should be followed with a variety of fruits and vegetables, whole grains, pulses, nuts, chicken, fish, vegetable oils, and low-fat dairy products that help control weight and maintain body health.
In this article, we will offer you some healthy heart foods and how to keep your heart healthy.
heart-healthy foods list:
Many foods can help to maintain heart health and reduce the risk of multiple diseases, including:
A small handful of bananas per day help to reduce harmful cholesterol, raise good cholesterol, and prevent heart disease; bananas are a rich source of omega 3, healthy fat (unsaturated myocardial fats) and fiber, and 150 g nuts; Almonds, agua, pistachio and nuts each week reduce the risk of heart disease, and saturated fat in butter, chips, and desserts should be replaced with the unsaturated fat in nuts and seeds for the greatest benefit.
Milk and yogurt:
Dairy products are rich in potassium, which positively affects blood pressure reduction, and these products must be low fat or fat-free because they contain saturated fat that increases the level of harmful cholesterol in your blood.
Fatty fish such as Macrile, sardine, tuna, and salmon contain omega 3 fat; this fat helps reduces triangular fat and increases the level of good cholesterol in your blood, and improve the elasticity of blood vessels; making them less susceptible to blockage.
Other acidic and pulses, such as lentils and dry beans, contain very high amounts of soluble fiber; this type of fiber can reduce blood cholesterol and should be taken care when buying canned legumes for high sodium content; They should be rinsed clean with water to remove salt from them, and there are plenty of options rich with soluble fibers; such as eggplant, garrison, apples, and pears.
The heart’s healthy food is oats where oats contain a type of fiber called beta-glucan that helps reduce harmful cholesterol, maintain stable blood sugar levels, and digest rapidly.
Cocoa is a rich source of the Lavanoles compound that acts as an antioxidant, thus helping to prevent harmful cholesterol sticking on arteries’ walls, helping to reduce blood pressure and prevent clots from being formed; dark chocolate should be chosen (at least 70% cocoa); This is because it contains a high percentage of flavanols and a lower rate of sugar, and sugar has been found to increase the risk of heart disease.
Olive oil is a rich source of antioxidants that keep the heart healthy and blood vessels healthy. When olive oil replaces saturated fat (such as butter), it helps to reduce the level of harmful cholesterol in your blood.
All sorts and shapes of cherries (sweet cherries, acid cherries, dried cherries, cherry juice) are good for heart health because they contain antioxidants called which help protect blood vessels.
The orange contains fibers called actin that help prevent high cholesterol levels in your blood and contains potassium that helps control blood pressure, and other sources rich in potassium: Bananas, potatoes.
Berries contain antibiotics that prevent damage from free roots and contain fibers and vitamin C, both of which help reduce the risk of stroke and generally contain a high proportion of fibers and nutrients that maintain cardiovascular health.
Read too: Get a slim, attentive body
Factors increase risk of heart disease:
A combination of factors causes the accumulation of fatty deposits in the coronary arteries and increases the risk of heart disease, including:
- Smoking cigarettes.
- Lack of physical activity.
- The family history of these diseases.
- The quality of fat consumed in the diet; saturated fat increases blood cholesterol and heart attacks, and trans fats reduce the risk of heart attacks.
- Obesity; the accumulation of fat around the abdomen increases the risk of heart disease.
- High blood pressure; blood pressure is the amount of pressure inside blood vessels that transfer blood to all parts of the body, and high blood pressure means that pressure in the arteries is higher than normal.
Other ways to keep your heart healthy:
The staff is advised to exercise regularly to keep the heart healthy, this can be achieved by replacing the Elevator with the foot lift, by parking away from the relevant walking site, and by doing moderate exercise/2 hours a week. Exercise is also recommended for approximately 75 minutes per week, and sports are very useful in the general health of the person, as they help control low-density low-intensity protein known as bad-cholesterol within acceptable limits. In addition to its role in maintaining blood pressure and weight within normal limits, it has been shown that regular exercise helps reduce the risk of type 2 diabetes, improve sleep quality, and enhance bone density.
Maintain a normal cholesterol level:
Cholesterol is defined as the wax that the body makes for many jobs, but a rise in the blood causes many complications and health problems, which are represented by accumulating in the arteries and thus cutting them, which increases the chance of suffering from heart clot. Cholesterol levels can be maintained within natural limits by exercising, reducing saturated fat intake and susceptibility by selecting low or detox milk and milk derivatives.
Maintain regular blood pressure:
Following previous advice on the nature of food and exercise, it should be noted that high blood pressure is a silent, fatal disease, because it often does not cause symptoms to occur, and therefore, blood pressure readings should be measured regularly to keep them within acceptable limits.
Maintain a healthy weight:
Increased weight and obesity increase the risk of cardiovascular disease, and increase the risk of diabetes type two.
To maintain normal blood sugar:
At least within medically acceptable limits, because high blood sugar increases the chance of cardiovascular problems. In this context, it is worth noting that the rate of death due to heart diseases is two to four times more in case of diabetes than in the cases of people who are not infected with it.
This helps reduce the risk of heart disease, stroke, and smoking cessation reduces the chances of cancer and lung disease.