In the cold winter season, it is the ‘heart’ that you need to focus on taking care of your health more. It is an organ that is usually slightly larger than your fist and is made up of muscles. It is responsible for the flow of blood carrying oxygen and nutrients throughout the body. To do this, the heart muscle contracts about 60 to 80 times per minute. For this important heart health, you need a good diet to prevent cardiovascular disease. Find out which foods are especially good for heart health.
◆ Salmon rich in omega-3 fatty acids
Salmon helps keep blood pressure stable and reduces the risk of heart attack. Omega-3 Fatty Acids and Antioxidantscontains a lot of this These ingredients also reduce the risk of arrhythmia. In addition, mackerel, herring, sardines, etc. have this health effect as much as salmon.
◆ Legumes that lower blood pressure with soluble fiber
Beans such as black beans and kidney beans are rich in soluble fiber. These fibers Lowers blood pressure and reduces bad cholesterol (LDL)There is an effect that In addition, legumes contain a lot of heart-healthy folic acid, so they are considered a substitute for animal protein with a lot of saturated fat.
◆ Tomatoes rich in the antioxidant lycopene
It is high in lycopene, a powerful antioxidant. Ingredients of lycopene Prevents cell damage, preventing high blood pressure and heart diseaseIt is excellent for lowering cholesterol. Because lycopene comes out a lot when tomatoes are cooked, you can consume them effectively even if you cook them.
◆ Nuts rich in unsaturated fatty acids
Almonds, walnuts, pine nuts, cashews, etc. Nuts are rich in protein and unsaturated fatty acids.Do. While these ingredients reduce bad cholesterol, they increase good cholesterol (HDL). It is an unsaturated fat that is good for the body, but it is good to eat it in moderation as the fat content is high. About 1/4 cup of nuts per day is appropriate.
◆ Garlic rich in antioxidants and vitamins
It is rich in various antioxidants and vitamins that are good for heart health. in garlic Allicin prevents heart diseaseand lower bad cholesterol and blood pressure. This ingredient prevents cell damage, lowers the risk of various cancers, and helps prevent Alzheimer’s disease.
◆ Eggs Packed with Heart-Healthy Nutrients
Eggs are a complete food that is rich in various nutrients. In particular, one large egg contains 6g of protein and contains 13 kinds of vitamins and minerals. Recently, it has been argued that dietary cholesterol in eggs does not raise blood cholesterol levels. of eggs carotenoids are Anti-inflammatory and antioxidant propertiesworks as in the egg Arginine, which helps blood vessels dilateIt is also good for heart health in many ways.
◆ Dark chocolate to block bad cholesterol
Antioxidant flavonol is effective in lowering blood pressure and promoting metabolism to burn fat. According to research, the antioxidant content in dark chocolate is Blocks bad cholesterol from sticking to artery wallsappeared to do