Introduction: Nowadays, more and more heart-healthy supplements are appearing on the market, with mixed quality making them difficult to distinguish. In that case, it's better to choose the 8 foods recommended below. They all have powerful heart-protective effects, are natural and affordable, keeping your heart happy every day.
1. Salmon
It is best to eat fatty fish like salmon at least once every two weeks, which can reduce LDL cholesterol by 20%. Scientists at Tufts University found that if consumed in sufficient quantities, the omega-3 fatty acids in fish can shrink LDL cholesterol molecules in the blood by acting on the cholesterol molecules.
2. Kelp
Kelp is a highly nutritious vegetable with certain medicinal value. It is rich in minerals such as iodine. Kelp is low in calories, moderate in protein, and rich in minerals. Research has found that kelp has multiple biological functions, including lowering blood lipids, lowering blood sugar, regulating immunity, anticoagulation, anti-tumor, lead detoxification, and antioxidant effects. It can also prevent vascular blockage. As a soluble fiber, kelp can accelerate the excretion of cholesterol and prevent arteriosclerosis.
Braised Kelp
3. Spinach
Spinach is known as the "model of nutrition." It is rich in various nutrients such as carotenoids, vitamin C, vitamin K, minerals (calcium, iron, etc.), and coenzyme Q10. Spinach is rich in carotene, vitamin C, calcium, phosphorus, and a certain amount of iron, vitamin E, rutin, coenzyme Q10 and other beneficial ingredients, which can supply the body with a variety of nutrients; its iron content has a good auxiliary therapeutic effect on iron-deficiency anemia. Moreover, spinach is rich in folic acid, which can more effectively prevent heart disease than other nutritional supplements.
4. Celery
Celery is rich in protein, carbohydrates, carotene, B vitamins, calcium, phosphorus, iron, sodium, etc. At the same time, it has the effects of calming the liver and clearing heat, expelling wind and promoting diuresis, eliminating vexation and reducing swelling, cooling blood and stopping bleeding, detoxifying and ventilating the lungs, strengthening the stomach and benefiting blood, clearing the intestines and promoting bowel movements, moistening the lungs and relieving cough, lowering blood pressure, and strengthening the brain and calming the nerves. The apigenin in celery has the function of protecting the cardiovascular system. Moreover, the vitamin C in the leaves is higher than in the stems.
5. Blueberries
Blueberry fruit is rich in nutrients and has functions such as preventing the aging of brain nerves, protecting vision, strengthening the heart, anti-cancer, softening blood vessels, and enhancing the body's immunity. Scientists from the US Department of Agriculture have found an antioxidant in blueberries that can stimulate liver cells to better break down fat and cholesterol, protecting the heart and making the body healthier.
Homemade Blueberry Jam
6. Oats
Oats have a mild and sweet nature. They can benefit the spleen and nourish the heart, and also stop sweating. They have high nutritional value and can be used for those with weakness and spontaneous sweating, night sweats, or tuberculosis patients. It can be taken as a decoction or "peeled, pounded into flour, steamed, or made into cakes." Moreover, oats are very beneficial for the heart, lowering LDL, the "bad" cholesterol. A warm bowl of oatmeal can keep you feeling full for hours, preventing snacking and stabilizing blood sugar, which is very useful for diabetics.
7. Olive Oil
It contains a large amount of monounsaturated fatty acids, which can lower bad cholesterol and reduce the risk of heart disease. A cardiovascular disease study from 7 countries showed that men on the Greek island of Crete had high cholesterol levels, but few died of heart disease. The main reason was that their diet contained a large amount of heart-healthy fats from olive oil. Experts recommend that extra virgin olive oil, which has undergone the least processing, is the best choice. In the cooking process, it is best to replace other oils with olive oil.
8. Almonds
Eating almonds is a good way to protect heart health. Almonds are rich in vitamin E, phytosterols, fiber, and heart-healthy fats. Almonds can lower LDL cholesterol and reduce the risk of diabetes.
Caramelized Almond Bagels