4 foods to eat for a healthy heart

1. Which diet increases the risk of heart disease?

There are many factors that increase the risk of developing heart disease such as age, family history, lifestyle, of which diet is an important factor.

Research shows that diets high in fat, sugar, and cholesterol contribute to the development of heart disease such as atherosclerosis. Consuming too much salt can easily lead to high blood pressure.

Drinking too much alcohol can lead to high blood pressure and increased cholesterol levels, leading to atherosclerosis or causing arrhythmia, stroke, cardiomyopathy.

Therefore, combining a healthy lifestyle with a nutritious diet and adding heart-healthy foods is an effective way to keep your heart healthy and prevent risk factors for heart disease.

According to Associate Professor, Dr. Vu Duc Dinh, Department of Intensive Care, Vinmec International General Hospital, in addition to changing lifestyle such as regular exercise, maintaining a reasonable weight, quitting smoking... following a healthy diet helps significantly reduce the risk of heart disease.

To keep the heart working well, it is necessary to provide good "fuel" for the cardiovascular system with healthy foods such as: Fish, lean meat, low-fat milk, vegetables, whole grains, beans, nuts, etc.; At the same time, limit or avoid foods containing a lot of added sugar, fried foods, foods containing a lot of salt, saturated fat, processed foods, alcohol, etc.

2. Some healthy foods help protect heart health

According to Dr. Ngo Hong Hanh, controlling risk factors for cardiovascular disease and diet control are important principles in the prevention and treatment of cardiovascular disease. The diet should prioritize healthy foods that are good for cardiovascular health, including fruits, vegetables, fish, low-fat milk, lean meat, whole grains, nuts, etc. Research shows that these foods are beneficial for cardiovascular health by improving heart function or preventing conditions that contribute to heart disease.

Vegetable

Green vegetables and fruits contain lots of fiber, vitamins, and antioxidants that are good for heart health, reduce cholesterol absorption, limit plaque formation, control blood sugar, and regulate blood pressure.

Fresh fruit is a food containing fiber and natural antioxidants that are good for the heart and reduce the risk of high blood fat.

Beans

Beans are naturally high in fiber, which helps promote healthy digestion. They also provide important micronutrients such as zinc, potassium, B vitamins, iron, manganese, and phosphorus. Many beans are rich in antioxidants.

Beans are also a good source of plant protein. Unlike animal protein, beans are free of saturated fat and cholesterol, thus contributing to a reduced risk of heart disease.

Whole grains

While high consumption of refined grains has been linked to health problems such as obesity and inflammation, whole grains have many health benefits, including a reduced risk of heart disease.

Whole grains are rich in B vitamins and antioxidants, which help protect cells from damage. They also feed the beneficial bacteria in your gut microbiome, which helps reduce inflammation in your body.

Whole grains are high in fiber, which binds to fatty acids like LDL cholesterol and removes them from the body before they can clog arteries, leading to heart attack or stroke.

Oats are a whole grain that has been shown to be very good for heart health. They are believed to lower cholesterol by providing a large amount of dietary fiber.

Studies have found that the beta-glucan fiber in oats helps reduce fats (lipids and lipoproteins) in the blood; reduces total blood cholesterol and bad cholesterol.

Lipoproteins are combinations of proteins and fats that travel in the blood. By reducing these lipoproteins, eating oats helps reduce the risk of heart disease in people with mildly high cholesterol levels.

Foods containing healthy fats

Healthy fats are fats that are good for you, including monounsaturated and polyunsaturated fats that help improve blood cholesterol levels.

Research has found that replacing saturated fats with unsaturated fats can reduce the risk of heart disease. The American Heart Association (AHA) also recommends that people eat foods with unsaturated fats instead of saturated fats.

According to the AHA, both monounsaturated and polyunsaturated fats reduce the risk of heart disease and death from all causes. These fats also help lower bad cholesterol and triglyceride levels (both of which contribute to heart disease).

Monounsaturated fats are found in many foods such as nuts, avocados, olive oil…

Omega-3 fatty acids are polyunsaturated fats that reduce triglyceride levels and slightly increase HDL (good cholesterol) levels. The best sources of omega-3 fatty acids are fatty fish such as salmon, tuna, mackerel, herring, sardines, anchovies, etc. Omega-3 is also found in plant-based foods such as broccoli, spinach, peas, walnuts, flaxseeds, chia seeds, canola oil, soybean oil, etc.