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10 types of foods prevent heart attacks and strengthen heart health prevent heart disease

 10 types of foods prevent heart attacks and strengthen heart health

Good nutrition can reduce the chances of infection from many diseases, such as cardiovascular disease, which have become plague of people all over the world.

There are many foods on antioxidants that boost the body’s immunity, and can avoid several health problems, such as high blood pressure, obesity, diabetes, clogged arteries and high cholesterol.

1- Leafy vegetables

Many vitamins, minerals, and antioxidants are found in leafy greens like spinach, collard greens, and other vegetables.

Also, these vegetables contain Vitamin K which is important for protecting arteries and improving blood clotting.

Also, leafy vegetables are a good source of dietary nitrates, which help lower blood pressure and reduce the chances of developing atherosclerosis, and it can also improve the functions of cells lining the blood vessels.

2- Whole grains

 They contain high levels of fiber, and thus may help reduce the harmful cholesterol in the body, which increases the risk of heart disease.

Eating foods made from whole grains helps reduce systolic blood pressure, and thus reduces the risk of stroke, and therefore whole grains must be included in the diet.

3- Avocado

Avocados are one of the best foods that help maintain the health of your arteries, because they help increase levels of good cholesterol and reduce levels of bad cholesterol.

Avocados also contain more potassium than bananas, and potassium helps maintain cardiovascular health.

4- Fatty fish

Fatty fish contains healthy fats important for heart and arterial health, also known as unsaturated fats.

Omega-3 fatty acids reduce triglyceride levels and prevent heart disease risk.

The fatty fish are: salmon, tuna, sardines, and mackerel, so it is recommended to eat them regularly.

5- Nuts

There is a link between eating nuts and maintaining a healthy heart, as they are rich in healthy fats, unsaturated fiber, and many vitamins and nutrients that are important for the heart and arteries.

Also, nuts provide high levels of magnesium, which blocks the buildup of harmful cholesterol in the arteries, and thus prevents blockages.

It is recommended to eat Brazil nuts, as well as almonds, cashews, walnuts and other nuts, with a minimum of 3 to 5 servings per week.

6- Olive oil

Also, olive oil contains healthy fats and monounsaturated oleic acid, which protect the heart from disease and reduce the risk of heart disease and stroke.

Olive oil can be added to salads, meats, poultry and various foods, as it is an ideal substitute for vegetable oils.

7- Asparagus

Asparagus is a natural source of folate and thus helps prevent the buildup of homocysteine ​​amino acids, which can increase the risk of coronary artery disease and stroke.

Therefore, it is advised to include asparagus in the diet and add it to various healthy dishes.

8- Legumes

Pulses can reduce harmful cholesterol levels in the body, and they are also rich in fiber, polyphenols, antioxidants and proteins, all of which are important for heart health.

It is recommended to eat different types of legumes, such as beans, chickpeas, peas and lentils.

9- Some types of seeds

Chia seeds and flax seeds are plant sources of omega-3 fatty acids, such as alpha-linolenic acid, which has many benefits for the heart.

It can help lower triglyceride levels, reduce blood pressure and the accumulation of fatty plaque in the arteries.

10- Dark chocolate

Dark chocolate provides many heart health benefits and prevents hardening of the arteries caused by plaque buildup.

The chocolate helps prevent white blood cells from sticking to the walls of blood vessels.

But it is not recommended to eat more dark chocolate because it contains high levels of calories and may cause weight gain.

11- Turmeric

Thanks to its anti-inflammatory properties, turmeric can help reduce damage to artery walls, as inflammation has a direct effect on atherosclerosis.

Also, turmeric may contribute to reducing fatty deposits in blood vessels and reduce the chances of their blockage.

It is easy to add turmeric to the diet by adding it to various dishes, and turmeric tea or golden milk that contains it can also be made.

12- Pomegranate

Pomegranate has many benefits for the heart, and it can reduce clogging of arteries and improve blood flow, because it contains a large percentage of antioxidants.

It is recommended to drink pomegranate juice to get its many benefits, and it is preferable not to add sugar to it, and pomegranate seeds can be eaten with oatmeal as a healthy meal in the morning.

13- Citrus

Citrus fruits play an important role in promoting heart health, because they contain vitamin C and flavonoids that protect the artery walls.

It is recommended to eat all kinds of citrus fruits such as lemon, orange or grapefruit, and fresh juices can be made from these citrus fruits, but without adding sugar to them.

And because the heart is the main nucleus of the body, we must puree any risks to enjoy better health and a daily life without obstacles.

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