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We provide our users the most up-to-date and accurate information on the treatment and prevention of cardio pathologies in accordance with current American and European clinical guidelines.
The information provided on this website is for educational purposes only and should not be considered medical advice. Always consult a licensed physician for diagnosis and treatment.
Best Heart-Healthy Foods
Introduction
Maintaining a heart-healthy diet is one of the best ways to prevent cardiovascular diseases, including hypertension, heart attacks, and stroke. Choosing the right foods can help lower cholesterol, reduce blood pressure, improve circulation, and promote overall health. Let's explore the best foods for your heart!
1. Fatty Fish
Examples: Salmon, mackerel, sardines, trout - Rich in omega-3 fatty acids, which help reduce inflammation and lower the risk of heart disease. - Recommended intake: 2 servings per week.
2. Whole Grains
Examples: Oats, quinoa, brown rice, whole wheat bread - High in fiber, which helps reduce LDL (bad) cholesterol and maintain stable blood sugar levels.
3. Leafy Green Vegetables
Examples: Spinach, kale, collard greens - Contain vitamins, minerals, and antioxidants that support heart health. - Rich in nitrates, which help lower blood pressure.
4. Berries
Examples: Blueberries, strawberries, raspberries - High in antioxidants, especially anthocyanins, which reduce inflammation and lower blood pressure.
5. Nuts
Examples: Almonds, walnuts, pistachios - Good source of unsaturated fats, fiber, and omega-3s. - Help lower bad cholesterol and improve heart health.
6. Healthy Oils
Examples: Extra virgin olive oil, avocado oil - Rich in monounsaturated fats, which protect against cardiovascular disease.
7. Legumes
Examples: Lentils, beans, chickpeas - High in protein, fiber, and minerals that contribute to heart health. - Help reduce cholesterol and inflammation.
8. Dark Chocolate (In Moderation)
- Contains flavonoids, which improve circulation and reduce blood pressure.
- Choose dark chocolate with >70% cocoa content.
9. Tomatoes
- Rich in lycopene, which reduces oxidative stress and inflammation.
- Helps lower LDL cholesterol levels.
10. Green Tea
- Contains catechins, which improve arterial function and reduce cholesterol.
Conclusion
A well-balanced diet with these heart-healthy foods can significantly reduce cardiovascular risks. Combine a nutritious diet with regular exercise and stress management for optimal heart health.
Source recommendations
1. American Heart Association – Diet & Lifestyle Recommendations
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
- https://www.ahajournals.org/doi/10.1161/cir.0000000000001031
- https://pubmed.ncbi.nlm.nih.gov/16785338/
- https://www.ahajournals.org/doi/10.1161/01.atv.0000238352.25222.5e
- https://pubmed.ncbi.nlm.nih.gov/16990564/
2. European Society of Cardiology – Healthy Lifestyle Recommendations
- https://www.escardio.org/The-ESC/Advocacy/preventing-cardiovascular-health
- https://pubmed.ncbi.nlm.nih.gov/34293121/
- https://www.escardio.org/Guidelines/guidelines-for-patients
- https://www.ahajournals.org/doi/10.1161/cir.0000000000000678
- https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines/CVD-Prevention-Guidelines
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If you or your loved ones experience any of these symptoms, you should consult a doctor in time. Remember that self-medication can be dangerous, and timely diagnosis will preserve the quality and life expectancy.
The heart is an organ that does not know how to "keep silent" if something goes wrong. Chest pain, shortness of breath, swelling, dizziness, and rhythm disturbances are the symptoms that require our attention. The best prevention of heart disease is careful attention to your health, regular checkups with a doctor, and a healthy lifestyle. Take care of your heart, and it will serve you for many years!
Our advantages:
We monitor all innovations and changes in the field of cardiac disease treatment on a daily basis.
Every 3-5 years, half of the scientific approaches to treatment in the field of cardiology are reviewed as a result of specialized scientific discoveries. With us, you don't have to wait these years to learn about the best ways to treat you and your loved ones.