Top 10 healthy food for your heart

We have only one Heart. And that is why it needs to be properly protected. There are several ways to keep it healthy: you should not forget to have regular preventive check-ups with your general practitioner, quit smoking or reduce the level of stress that we encounter in everyday life. The right diet also plays a huge role here. It is relatively easy to include healthy food in your diet, if you do so, not only your heart will thank you, you will also see a positive shift on the hand of your home weight. Here are ten foods to help keep them fit.

1. Leafy vegetables

Spinach, cabbage, iceberg lettuce and other leafy vegetables are full of vitamins, antioxidants and minerals. In addition, it contains vitamin K, which protects blood vessels and promotes proper blood clotting. The positive effects of leafy vegetables on our heart.

2. Berries

Strawberries, blackberries, blueberries or raspberries: these small fruits are sometimes considered superfoods. They are full of antioxidants, which, among other things, prevent inflammation, which contributes to the development of heart disease. In addition, you can have them as a healthy snack or use them as a base for a light dessert.

3. Avocado

These trendy vegetables contain large amounts of healthy fats, which are associated with lowering cholesterol and the risk of heart disease. At the same time, it also contains potassium, which is essential for maintaining the proper functioning of the circulatory system. Only one avocado contains 975 milligrams of potassium, which is 28% of the recommended daily dose. And how best to indulge in it? Either as part of a salad with super-healthy leafy vegetables or on crispy whole meal toast.

4. Wholegrain products

Whole meal bread, brown rice, buckwheat or quinoa are rich in fiber, which helps lower "bad cholesterol". Fiber also supports the proper functions of our digestion. At least three whole grain foods a day reduced systolic blood pressure by up to 6 mm Hg, enough to reduce the chance of a stroke by 25%.

5. Fat fish and fish oil

Fatty fish such as salmon, sardines, mackerel and tuna are literally full of omega-3 fatty acids. They help lower blood pressure and also have a positive effect on the eyes and the functioning of the brain. Our body cannot make them itself, so it is necessary to supplement them in the diet or in food supplements. If you don't eat seafood often enough (which can easily happen in our latitudes), you can reach for fish oil.

6. Olive oil

Olive oil is an integral part of Mediterranean cuisine, which includes many foods good for the heart: from fish to garlic to fresh vegetables. It contains antioxidants that have anti-inflammatory effects and reduce the risk of chronic health problems. You can use it as a dressing in a salad or lightly drip ready meals with it.

7. Beans

Beans are nutritious, easy to digest and satisfy you well (they contain a large amount of plant proteins). In addition, their higher consumption is associated with lower blood pressure, which is a risk factor for heart disease.

8. Dark chocolate

Surprisingly, this popular delicacy is also one of the foods that contributes to the proper functioning of the heart. For example, a large study of nearly 5,000 people between the ages of 25 and 93 showed that those who drink chocolate five times a week have a 57% lower risk of developing circulatory problems than those who do not! But choose one that has at least 70% cocoa and enjoy it in moderation.

9. Walnuts

Walnuts are an excellent source of fiber and trace elements such as magnesium, manganese or copper. In addition, we find B vitamins, of which B1 in particular has a positive effect on the heart. At the same time, it helps alleviate mental problems - such as depression or anxiety. Almonds or various seeds (chia, flax or hemp) also affect the proper function of our heart.

10. Tomatoes

Tomatoes are rich in lycopene, a natural dye with strong antioxidant effects. Antioxidants neutralize harmful free radicals and reduce dangerous inflammation. Studies have shown that low lycopene levels are associated with a higher risk of stroke and heart attack.