In addition to omega-3, avocado contains a lot of potassium useful for the activity of the heart. In addition, these small fruits contain many other useful substances: vitamins C, PP, B6, B2 and E, folic acid, provitamin A, dietary fiber, magnesium, copper, phosphorus and many other mineral components.

Regular inclusion of avocado in the menu contributes to:

• prevention of atherosclerosis and cardiovascular diseases;
• reducing the level of "harmful" cholesterol;
• increase of stress resistance;
• lowering blood pressure;
• normalization of water-salt balance;
• improving blood composition;
• increased immunity.

Nutritionists and cardiologists recommend introducing this fruit into your diet in moderation, because its caloric content is very high. Despite this fact, avocado can be a good substitute for such heart-bad foods as mayonnaise and oil. Salads, pastes for sandwiches and sauces for dressing main courses and salads can be prepared from this fruit. Nutritionists advise buying only ripe avocado fruits, because immature contains much less useful substances.

Flaxseed Oil – An Affordable Source of Omega-3

The main value of flaxseed oil is the high content of omega-3. It is in this vegetable oil that the content of polyunsaturated fatty acids is the highest. Because of its significant caloric content, nutritionists recommend consuming this product in moderation - no more than 2 tablespoons per day.

According to experts, flaxseed oil is similar in strength to fish oil. Due to the high level of Omega-3, it prevents the formation of atherosclerotic plaques, reduces the level of "harmful" cholesterol and prevents the formation and settling of blood clots in the lumen of blood vessels.

For the prevention of diseases of the cardiovascular system, it is recommended to use refined flaxseed oil. It should have a greenish-yellow color, a mild smell and taste, be transparent, clean and without sediment. For treatment, flaxseed oil should be bought in pharmacies or well-established supermarkets, because its cosmetic analogues, fakes and surrogates can be harmful to health.

Garlic - a blow to hypertension

Numerous studies confirm that garlic is one of the best prophylactics against arterial hypertension, and its regular use helps to reduce blood pressure by 7-8%. Such an antihypertensive effect is contained in it hydrogen sulfide and nitric oxide.

Regular consumption of garlic - about 1 clove per day - contributes to blood thinning. Improving its fluidity, garlic reduces the load on the vessels and prevents the formation of blood clots on their walls.

According to some scientists, the use of garlic can reduce the level of "bad" cholesterol, but a number of other experts refute this statement. However, this food product is able to prevent the oxidation of cholesterol by free radicals, which means that the risk of its settling on the vascular walls in the form of plaques can be significantly reduced. This means that garlic is a good means of preventing atherosclerosis, which plays its sad and significant role in the development of hypertensive pain. Ezni and many other pathologies of the cardiovascular system.

Whole grain cereals - a counterbalance to atherosclerosis

Cardiologists recommend that those suffering from diseases of the cardiovascular system and healthy people replace such a familiar white bread with whole grain cereals. It is in these cultures that a large amount of fiber is contained, which slows down the absorption of "harmful" cholesterol that enters the body along with other foods.

In the process of processing, cereals lose most of their dietary fiber and that is why experts recommend eating them unprocessed. Indispensable support for the heart and blood vessels can be provided by such whole grain crops as barley, oats, corn, unpolished brown rice and millet. Their regular use will be an excellent prevention of atherosclerosis and coronary heart disease.

Cocoa beans – a treat for the heart

Most scientists claim that bitter chocolate, containing at least 70% cocoa beans and a minimum amount of sugar, is good for the heart. This beloved food contains a large amount of polyphenols and flavonoids. Thanks to these substances, the use of dark chocolate leads to blood thinning and reducing the load on the myocardium, preventing blood clots, eliminating arterial hypertension, lowering cholesterol and slowing the hardening of the vascular walls. .

In addition to these heart-healthy properties, dark chocolate helps eliminate depression and reduces the stress hormone. These conditions are the cause of many cardiovascular diseases.

Experts recommend to observe moderation when using this high-calorie delicacy for the prevention of pathologies of the heart and blood vessels. No more than 20-30 g of dark chocolate should be eaten per day.

Berries are an inexhaustible source of nutrients for the heart and blood vessels

The season of fresh berries is short-lived in many countries, but after its end in supermarkets you can always buy frozen berries, in which all useful components are preserved by 90-95%. Many fruits are useful for the heart, but according to many experts, forest berries have a particularly beneficial effect on its work. They are an inexhaustible source of potassium, ascorbic acid, flavonoids, pectin, anthocyanins, magnesium and fiber.

Regular introduction into the diet of strawberries, blueberries, cranberries, blueberries, viburnum, raspberries, red and black currants helps to slow down the hardening of the coronary and other arteries, more rapid removal of "harmful" cholesterol and blood thinning. Their frequent use will be a good and pleasant measure for the prevention of coronary heart disease, arterial hypertension and atherosclerosis.

Mushrooms - a storehouse of antioxidants for the heart

According to many studies, most mushrooms that can be eaten contain the powerful antioxidant ergodianin. It is able to neutralize many free radicals and prevents the development of not only heart and vascular diseases, but also reduces the risk of cancerous tumors. Studies prove that the regular inclusion in your diet of mushroom dishes helps prevent many heart ailments.

Mushrooms, unlike meat, do not contain cholesterol and contain a lot of selenium, carbohydrates and fiber. This fact makes them an indispensable dish in the diet of people who need to prevent vascular and heart diseases.

In Russia, white mushrooms have always been considered heart healers. They include the alkaloid hercithin, used to treat coronary heart disease and its consequences. From them prepared tinctures that were used to treat the cores. This means that eating white mushrooms can be a good preventive measure to prevent the development of heart pathologies.

Red wine – an elixir of antioxidants and flavonoids for the heart

 

 

About the benefits and harms of red wine, medical disputes have been going on for a long time. Scientists were able to isolate about 600 substances from it, but this is not all the components of an alcoholic beverage. Interest around red wine arose due to statistics that the French, who daily consume it before eating, are much less likely to suffer from heart and vascular diseases than residents of Europe and the United States.

Many experts who study the properties of red wine, came to the conclusion - moderate consumption of this drink (but only dry and natural), contributes to the prevention of cardiovascular diseases. Studies confirm that under its influence there is an increase in the level of nitrogen in the blood, leading to vasodilation and a decrease in the upper and lower blood pressure. This property of the drink with its reasonable consumption helps to reduce the risk of stroke by 2 0%, and heart ailments - by 15%.

Dry red wine contains a large amount of antioxidants. After taking it, their amount in the blood rises after 30 minutes and persists for 4 hours. These compounds prevent damage to blood vessels by free radicals. In addition, the substances in this drink help reduce the level of endophelin protein, a high level of which provokes the development of atherosclerosis and other vascular pathologies.

The composition of red wine includes procyanides. They, like antioxidants, are extremely useful for blood vessels and the heart. Due to their effects, the risk of developing the following pathologies is reduced:

• myocardial infarction;
• insufficiency of coronary blood flow;
• atherosclerosis;
• arterial hypertension.

Tannin, located in the seeds, peels and peduncles of grapes, gives blood vessels elasticity and strengthens them, and saponins and kakhetin remove "harmful" cholesterol, leading to the formation of atherosclerotic plaques.

Experts warn that it is possible to take red wine for the prevention of heart and vascular diseases only for healthy people and those who have no contraindications to its reception. Refrain from its use should be in diseases of the digestive system, allergic reactions, asthma, migraine-like headache attacks, alcoholism and neuropsychiatric disorders.

Patients with diseases of the heart and blood vessels taking this drink can be recommended only by a cardiologist during remission. And for such treatment, only dry vintage wines can be used, and their dose should be strictly limited - no more than 50-100 ml per day.

By including these 10 heart-healthy foods in your diet, you can reduce your risk of developing many heart diseases and their main culprit – atherosclerosis. At the same time, it is necessary to take into account the existing contraindications to the use of some of them and observe moderation.