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Heart Food - Top 15 heart protection products__diseases
Anna Shelestun , nutritionist , nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: shelestun.n@edaplus.info, eliseeva.t@edaplus.info,
Abstract. The article discusses the main functions of the heart for normal human life and its relationship with the body. A systematic review of modern specialized literature and relevant scientific data was carried out. A list of products useful for the work of the heart is indicated. Potentially unfavorable products for the activity of the heart are analyzed separately, general recommendations for maintaining its health are indicated.
Keywords: heart , health, healthy foods, dangerous foods, recommendations
Heart disease remains the leading cause of death worldwide. Provoke their plaques in the arteries and blood vessels. They block the flow of nutrients, oxygen to the heart muscle. Several factors trigger their formation, two of which you cannot control - age and heredity. But you can save your life by eliminating trans fats , sugar and other fast carbohydrates from your diet.
Heart and nutrition - the connection of food with the cardiovascular system
According to the WHO, ischemic disease is the leading killer in the world. Women at the age of 55 and men at the age of 45 are more susceptible to it. Risk factors for heart disease include:
• unhealthy diet, obesity;
• insulin resistance and diabetes;
• heredity;
• high cholesterol and blood pressure;
• low physical activity;
• alcohol consumption, smoking;
• clinical depression.
People with diabetes and overweight are twice as likely to suffer from heart disease - there is a direct link between blood glucose levels and the health of blood vessels. Glucose rises after eating any food, but some foods do not cause sharp jumps in it and contain useful compounds that are similar in properties to drugs.
Top 15 useful products for blood vessels and the heart
1. Leafy green vegetables
Cabbage, kohlrabi, broccoli, arugula, lettuce, spinach, dill, parsley and other greens are full of minerals, vitamins, antioxidants. Vitamin K normalizes blood clotting, protects blood vessels and improves the function of the cells lining them. Consuming leafy greens significantly reduces the risk of ischemia, according to a study of 29,689 women. [12]
2. Avocado
One fruit contains 975 mg of potassium, which is 28% of its daily value. To lower blood pressure by 8.0/4.1 mmHg . and the risk of stroke by 15%, it is enough to consume 4.7 g of potassium per day. Monounsaturated fats in avocados lower cholesterol in overweight people, the likelihood of developing metabolic syndrome. [3, 4]
3. Soy
Soy protein, unlike animal protein, lowers bad cholesterol by an average of 3% and has many benefits for the cardiovascular system. Soy isoflavones play an important role in this - they reduce total cholesterol by 3.9 mg / dl and "bad" LDL by 5 mg / dl. [5]
4. Whole grains
Compared to refined grains, brown rice, oats, rye, barley, buckwheat and quinoa contain more fiber. An analysis of 45 studies showed that eating three servings of whole grains daily reduced the likelihood of various heart conditions by 22%. [6, 7]
5. Oily fish
Salmon, mackerel, sardines, and tuna provide your daily dose of omega-3s without supplementation. To lower systolic pressure, it is enough to consume three servings of oily fish per week. [eight]
6. Berries
Eating blueberries daily improves the function of the cells lining blood vessels, helping to control blood pressure and blood clotting. Eating strawberries, blackberries, and raspberries has also been associated with an 11% reduction in excess weight, LDL, and markers of inflammation. The antioxidants anthocyanins provide benefits, which protect the body from oxidative stress. [9, 10]
7. Oranges
An average orange contains about 62 kcal and 3 g of fiber. Pectin fights cholesterol, while potassium helps control blood pressure and improves blood vessel health.
8. Sweet potato
Replace white potatoes with sweet potatoes with a lower glycemic index. Sweet potatoes do not cause a rapid spike in blood sugar, they also have fiber, vitamin A and lycopene . To enhance the taste, you can season it with cinnamon and lime juice. [eleven]
9. Walnuts
It is an excellent source of fiber and trace elements such as magnesium, copper, and manganese. Studies have shown that regular consumption of walnuts reduces LDL levels by 16%, oxidative stress and inflammation. [12]
10. Dark chocolate
High-quality dark chocolate with at least 70% cocoa is rich in flavonoids . Studies have confirmed that if you eat it five times a week, the risk of ischemia is reduced by 57%. Eating chocolate twice a week is associated with a 32% lower risk of calcified plaque in the arteries. [13, 14]
11. Beans
Beans contain starch, which is not broken down by pancreatic enzymes - it is processed by bacteria in the large intestine. Resistant starch improves heart health by lowering triglycerides and LDL levels. Its action is complemented by folic acid, antioxidants, magnesium. [15, 16]
12. Tomatoes
The composition of the vegetable includes the plant pigment lycopene with powerful antioxidant properties. It neutralizes harmful free radicals, preventing oxidative damage and inflammation—low blood levels of lycopene have been linked to heart attacks and stroke. [17]
13. Seeds
Chia, flax, and hemp seeds are good sources of heart-healthy nutrients, including fiber and omega-3 fatty acids. Their addition to the diet prevents heart disease, including inflammation, high cholesterol levels. [eighteen]
14. Olive oil
Antioxidants and other substances in olive oil reduce inflammation and prevent heart problems. A study of 7,216 adults found that patients who consumed more healthy dressing had a 35% lower risk of developing heart disease. [19]
15. Garlic
The benefits of garlic are associated with the presence of the compound allicin, which is known for various therapeutic effects. A six-month study proves that the effect of daily intake of garlic extract in
doses of 600-1500 mg is equal to the effect of taking a prescription drug for lowering blood pressure.
[20, 21]
5 steps to protect against heart disease
The ranking of the most useful foods for the heart did not include food that was less tested by scientists. But cardiologists and scientists have no doubt that you can also benefit from sweet red peppers, asparagus, acorn squash, cantaloupe cantaloupe, papaya, green tea, almonds, tofu, low-fat
yogurt, and carrots. This food list is enough to create a tasty and healthy menu for the week - planning will help you follow the diet and track improvements.
When planning the menu, you should follow a few more rules:
• Control portion size. How much you eat is just as important as what you eat.
• Eat more vegetables and fruits. Natural whole foods are low in calories , high in fiber, and help cut down on unhealthy snacks.
• Choose low-fat protein sources. Lean meats, poultry, fish, low-fat dairy products, and eggs are some of the best sources of protein.
• Reduce the amount of salt in your food. Sodium raises blood pressure.
• Limit your intake of unhealthy fats. Cutting out trans fats is an important step in controlling your cholesterol levels.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Changing eating habits is often difficult, especially after years of unhealthy eating. On the right path, remember that willpower is a muscle. The sooner you start training it, the higher your chances of a comfortable old age without severe heart disease.
Literature
1. Vitamin K: the effect on health beyond coagulation - an overview, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3321262/
2. Fruit, vegetables, and olive oil and risk of coronary heart disease in Italian women: the EPICOR Study, https://pubmed.ncbi.nlm.nih.gov/21177799/
3. The importance of potassium in managing hypertension, https://pubmed.ncbi.nlm.nih.gov/21403995/
4. Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial, https://pubmed.ncbi.nlm.nih.gov/25567051/
5. Soy isoflavones lower serum total and LDL cholesterol in humans: a meta-analysis of 11 randomized controlled trials, https://pubmed.ncbi.nlm.nih.gov/17413118/
6. Effects of soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk, https://pubmed.ncbi.nlm.nih.gov/18937894/
7. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies, https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC4908315/
8. Moderate consumption of fatty fish reduces diastolic blood pressure in overweight and obese European young adults during energy restriction, https://pubmed.ncbi.nlm.nih.gov/19487105/
9. Effects of Berries Consumption on Cardiovascular Risk Factors: A Meta-analysis with Trial Sequential Analysis of Randomized Controlled Trials, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804301/
10. Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome, https://pubmed.ncbi.nlm.nih.gov/20797478/
11. Effect of consuming a purple-fleshed sweet potato beverage on health-related biomarkers and safety parameters in Caucasian subjects with elevated levels of blood pressure and liver function biomarkers: a 4-week, open-label, non-comparative trial, https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC4965517/
12. Effects of walnut consumption on blood lipids and other cardiovascular risk factors: a metaanalysis and systematic review1,2,3, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2696995/
13. Chocolate consumption is inversely associated with prevalent coronary heart disease: the National Heart, Lung, and Blood Institute Family Heart Study, https://pubmed.ncbi.nlm.nih.gov/20858571/
14. Chocolate consumption is inversely associated with calcified atherosclerotic plaque in the coronary arteries: the NHLBI Family Heart Study, https://pubmed.ncbi.nlm.nih.gov/20655129/
15. Nutritional quality of legumes, and their role in cardiometabolic risk prevention: a review, https://pubmed.ncbi.nlm.nih.gov/23398387/
16. Pinto bean consumption reduces biomarkers for heart disease risk, https://pubmed.ncbi.nlm.nih.gov/17634169/
17. Lycopene and tomato and risk of cardiovascular diseases: A systematic review and metaanalysis of epidemiological evidence, https://pubmed.ncbi.nlm.nih.gov/28799780/
18. Potent antihypertensive action of dietary flaxseed in hypertensive patients, https://pubmed.ncbi.nlm.nih.gov/24126178/
19. Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study, https://pubmed.ncbi.nlm.nih.gov/24886626/
20. Effect of garlic on serum lipids: an updated meta-analysis, https://pubmed.ncbi.nlm.nih.gov/23590705/
21. Effects of Allium sativum (garlic) on systolic and diastolic blood pressure in patients with essential hypertension, https://pubmed.ncbi.nlm.nih.gov/24035939/
An extended HTML version of this article is available on the edaplus.info website. Food for the Heart - The 15 Best Foods to Protect Against Heart Disease
Shelestun Anna, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: shelestun.a@edaplus.info, eliseeva.t@edaplus.info
Received 12.10.2021
Abstract. The article discusses the main functions of the heart for normal human life and its relationship with the body. A systematic review of modern specialized literature and relevant scientific data was carried out. A list of products useful for the work of the heart is indicated. Potentially unfavorable products for the activity of the heart are analyzed separately, general recommendations for maintaining its health are indicated.
