Heart health is an important topic that we should all pay attention to. The food choices we make can have a profound effect on our overall heart health. It is therefore essential to know which foods contribute best to the health and proper functioning of the heart. That’s why it’s so important to familiarize yourself with this cardiologist’s list of seven foods for maintaining optimal cardiovascular health – knowledge that could save your life in the long run! Discover them!
It’s no secret that what you eat can have a significant impact on your heart health. Factors such as exercise, genetics, and smoking can all affect cholesterol levels, blood pressure, and energy levels. To reap the maximum cardiovascular benefits, it is important to eat a balanced diet rich in macro- and micronutrients. To find out what exactly it entails, Dr. Long Cao, a cardiologist at Memorial Hermann in Houston, Texas, shared his tips for keeping the heart functioning at its best. Here they are !
Green leafy vegetables:
Dark leafy green vegetables are considered by Dr. Long Cao to be a powerful superfood for heart health. Rich in essential vitamins, minerals and antioxidants, leafy green vegetables like spinach, kale and collard greens can help reduce inflammation throughout the body. Plus, they’re high in fiber, which can help lower cholesterol levels and keep your heart healthy. Simply consume 1–2 cups (150–300 g) of cooked leafy green vegetables daily to reap the benefits and protect your cardiovascular system from disease.
Avocados are known for their creamy texture and mild flavor, but according to Dr. Long Cao, they also contain powerful ingredients that make them a must-have on any heart-healthy shopping list. Avocados are full of monounsaturated fats which improve cholesterol levels by increasing HDL (good cholesterol) while decreasing LDL (bad cholesterol). Also, the high levels of vitamin E in avocados strengthen cells, which protects the cardiovascular system from free radical damage.
Dr. Long Cao recommends apples as part of a heart-healthy diet because of their beneficial components such as pectin, flavonoids, and antioxidants. Pectin helps lower bad cholesterol (LDL) levels, while the flavonoids found in apples regulate blood pressure, which may reduce the risk of stroke or heart attack. Both of these qualities also help reduce inflammation in the body, which promotes better overall cardiovascular health. Finally, powerful antioxidants like quercetin, found in apples, fight harmful free radicals, improving circulation throughout the body while promoting better overall heart health.
Berries contain fiber and phytonutrients that make them an ideal choice for improving heart health, according to Dr. Long Cao. Fiber helps control cholesterol levels while phytonutrients act as natural antioxidants that protect against cell damage caused by oxidation. The berries therefore play an important role in maintaining good heart function over time as they reduce oxidative stress on the cells, which could otherwise lead to hardening of the arteries or even stroke if not not treated. Additionally, berry consumption has also been associated with lowering triglyceride levels, another important factor when considering overall heart wellness and preventing certain conditions such as hypertension or atherosclerosis.
Eating wild fish is an easy way to promote and improve heart health. Essential nutrients such as omega-3 fatty acids are found in high concentrations in wild-caught fish, helping to reduce inflammation, maintain healthy blood vessels, and keep cholesterol flowing. Research has not only shown that increased intake of omega-3 fatty acids results in lower rates of cardiovascular events, but these beneficial fatty acids also play a major role in reducing depression, risk certain cancers and autoimmune diseases. For casual seafood eaters or our more health-conscious friends, consuming at least two servings of wild-caught seafood a week may be just what the doctor ordered to keep your spirits up.
Dr. Long Cao recommends chickpeas as part of a heart-healthy diet because of their high dietary fiber content. Chickpeas can help lower bad cholesterol levels, regulate blood sugar and help the body maintain a healthy weight. As they are an excellent source of protein of plant origin, low in fat and without cholesterol. They also provide important minerals like iron, zinc, and phosphorus, which can help improve cardiovascular health. Eating chickpeas regularly is an easy way to make sure you’re getting all the nutrients needed to keep your heart healthy.
Nuts are among Dr. Long Cao’s favorite foods because they contain several minerals such as potassium, magnesium, iron, zinc, selenium, copper, manganese and chromium, all components necessary for performance. heart rate over time. Walnuts also contain mono-saturated fatty acids that protect arteries from plaque formation, reducing the risk of atherosclerosis, keeping your cardiovascular system healthier than ever. In addition, nuts contain the least amount of sodium possible, which allows you to maintain balanced blood pressure and avoid the risks associated with hypertension, so common in adults around the world.