Healthy Heart: 4 Foods That Unclog The Arteries
It's important to keep your heart healthy no matter your age. In order to lower the risk of various diseases such as heart disease and stroke, it is important to exercise and sleep, as well as choose what foods to eat.
By eating healthy, you can maintain a healthy weight and prevent various diseases and complications. Taking care of your heart health can prevent aging and prolong your healthy lifespan. Here are foods that are good for the heart that you must keep in the refrigerator and eat from time to time.
#1 Beet
The representative ingredients effective for heart health are magnesium and potassium. Magnesium improves blood flow to prevent high blood pressure, and potassium promotes sodium excretion to prevent hyperlipidemia. Beets are foods rich in both magnesium and potassium.
Beets contain a lot of magnesium and potassium as well as betaine, vitamins, and minerals, which remove toxins that cause vascular disease. One of the reasons beets can help with high blood pressure is because of its nitrates.
As the nitrate contained in beets is converted to nitric oxide in the body, it temporarily dilates blood vessels, increasing blood flow and lowering blood pressure. However, it is difficult to digest and can cause diarrhea, so if you have irritable bowel syndrome, you need to be careful about eating beets. Also, it is high in oxalic acid, if you have kidney stones, it is best not to eat them as much as possible.
#2 Pistachios
A study published in the New England Journal of Medicine showed that eating a diet high in nuts, such as pistachios, significantly reduced the risk of heart disease. Nuts such as pistachios lower total cholesterol and LDL cholesterol, so regular consumption of nuts reduces the risk of coronary heart disease.
#3 Whole grains
Regular consumption of whole grains may reduce the risk of heart disease. The health benefits of whole grains are particularly evident in the Mediterranean diet. Studies have shown that replacing refined grains with whole grains reduces LDL cholesterol and triglyceride levels. If cholesterol control is an urgent need, consider eating whole grains instead of refined grains.
#4 Salmon
The American Heart Association recommends eating fatty fish twice a week to reduce the risk of heart disease and stroke. Eating salmon, herring and sardines twice a week increases your omega-3 intake. Omega 3 has an anticoagulant effect, improves blood circulation and lowers triglycerides. Of course, canned tuna also contains some omega-3 fatty acids. Use it in various dishes such as salads, sandwiches, and pasta by using canned food as well as grilled fish. You may also get your omega-3 from supplements.