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SoybeanAlways on the top of the list of heart-healthy foods, soybean products like tofu and soy milk are great for adding protein to a fat-free and cholesterol-free diet. Soybeans are also one of the leading sources of protein in terms of quantity and quality in plant-based proteins. The protein content of soybeans ranges from 36-56% by dry weight.
Soybeans contain a lot of fiber which is essential for the heart, while improving digestion problems. Not only that, this food also helps fight osteoporosis, reducing the symptoms of women such as premenopause.
Olive oilOlive oil has many unsaturated fats, so it's especially good for the coronary walls of the heart. Replacing saturated fats (butter, cheese, animal fat ...) with olive oil will help reduce bad cholesterol and blood pressure, and increase good cholesterol to avoid the risk of clogged arteries.
As a heart-healthy food, using olive oil, especially pure olive oil helps blood vessels to expand, improving blood circulation thereby limiting the formation of plaque in the body lumen due to cholesterol.
Green vegetablesThe nutrients in green vegetables are extremely rich, so this can be considered as a heart-healthy food that is easy to find and absorb. The antioxidants in green vegetables help strengthen the cardiovascular system, reduce the risk of heart disease thanks to their anti-inflammatory properties in the blood vessels. At the same time, they also help eliminate plaque buildup in the arteries. It also provides folic acid - a substance that helps lower homocysteine (an amino acid that can pose a risk of cardiovascular disease if blood levels rise).
FishOmega-3 rich fish will help protect your heart. In addition to its anti-inflammatory effect, Omega-3 is also effective in preventing cardiovascular disease and reducing the amount of bad cholesterol and triglycerides in the blood.
In addition, omega-3 acids also work to prevent platelet adhesion, thereby preventing the risk of blood clots causing dangerous embolism. Therefore, it helps to reduce cardiovascular diseases such as angina attacks, blood vessel rupture or acute heart attack. To clean the arteries, choose for themselves the types of fish rich in omega 3 such as salmon, sardines ...
BeansPeas, green beans, lentils or other legumes in general have the ability to reduce the amount of low-density lipoprotein (LDL) cholesterol in the body. On the other hand, they are also a source of nutrients that are beneficial for the heart as well as overall health such as fiber, protein, and powerful antioxidants. The fiber in beans helps to keep bad cholesterol so that the intestines cannot absorb it, so the body will be healthier.
Chia and flax seedsLike other seeds, chia and flax seeds provide heart-healthy nutrients such as fiber and omega-3 fatty acids, thereby improving inflammation, blood pressure, and content. cholesterol and triglycerides.
Specifically, flaxseeds are high in arginine - an amino acid involved in lowering blood levels that are common in some inflammatory markers. In addition, this nut can also help control blood pressure and cholesterol levels in the body.