Can the contents of your plate save a life? Most studies show that yes. It turns out that in almost 70% of cases of cardiac problems, one could have avoided by choosing the right foods and refusing food harmful to the heart. Want to know what a menu looks like that can save a life and prevent heart disease? Below you will find a universal recipe on how to maintain and strengthen heart health with ordinary food.
Eight Rules for Heart Diet
Control Serving Size
How much you eat is as important as what you eat. Regular overeating is a direct way to obesity. Obesity is the shortest route to heart muscle dysfunction and vascular blockage. What consequences such a scenario is fraught with, perhaps, no need to explain.
Eat more fruits and vegetables
Vegetables and fruits are good sources of vitamins and minerals. They also contain, as a rule, a minimum of calories and a maximum of fiber. In most plant-based foods, scientists find useful substances that prevent cardiac diseases.
|Healthy fruits and vegetables||What to refuse|
Prefer whole grains
Whole grains are a good source of fiber and other beneficial ingredients that play a significant role in maintaining healthy blood pressure.
It is easier to increase servings of whole grain than it might seem at first glance.
|Healthy cereals||What to refuse|
Limit Unhealthy Fats
Limiting saturated and trans fats is an important step to lowering blood cholesterol, which means preventing ischemia.
Increased cholesterol leads to the accumulation of lipid plaques in the blood, which can lead to atherosclerosis, increase the risk of heart attack or stroke.
|Saturated Fat||Less than 7% of the total daily calorie content or less than 14 g, subject to a total daily calorie content of 2000 kcal|
|Trans fats||Less than 1% of the total daily caloric content or less than 2 g per 2000 kcal per day|
The best way to reduce your intake of saturated and trans fats is to limit your intake of solid fats (butter, margarine). To do this, you can slightly reduce portions of fat in sandwiches, cereals, soups, as well as carefully cut fat from meat, give preference to lean varieties. Also, instead of fried potatoes, use baked, instead of baking with creams - less high-calorie cookies.
In the process of cooking, it is better to give preference to monounsaturated fats, such as olive oil, and polyunsaturated fats, which are found in some types of fish, nuts, seeds, avocados. Eating these fats instead of saturated fats helps regulate cholesterol levels.
|Healthy fats||What to refuse|
Focus on Protein-Free Fat
Lean meat, fish, poultry, low-fat dairy products, eggs are considered the best sources of protein. Meanwhile, people prone to cardiovascular disease, it is important to choose more lean versions of these products. For example, instead of whole milk, choose low-fat, and replace the cutlets from a fatty meat variety with boiled chicken breast.
Fish is also an excellent choice for a “heart-based diet,” as it serves as an exceptional source of beneficial Omega-3 substances that lower blood triglyceride levels. The best choice in this regard are salmon, mackerel, herring. Plant sources of omega fats: flaxseeds, walnuts, soybeans.
Legumes such as beans, lentils, and peas are good sources of low-lipid and cholesterol-free proteins.
|Healthy proteins||What to refuse|
Minimize sodium intake
The use of large amounts of sodium can cause an increase in blood pressure, which increases the risk of cardiological diseases. Limiting sodium intake is an important part of a healthy diet for the heart.
Doctors recommend that healthy adults consume no more than 2300 mg of sodium per day, which corresponds to 1 teaspoon of table salt. People over 50 years old, as well as people with high blood pressure, chronic kidney dysfunction, diabetes, are advised not to exceed the norm of 1500 mg of sodium.
And it is important to remember that most of the excess salt does not come from freshly prepared food, but as part of canned food, instant food, and semi-finished foods. It is also important to carefully select seasonings to reduce servings of sodium.
|Low Salt Products||What to refuse|
Now you know which products are right for your heart, and what is better to refuse. Use this knowledge to plan your menu. But it is important to introduce products from different categories into the diet, focusing on food from the allowed list. Make sure the menu is varied and not repeated day by day. Follow the recommendations listed above.
Sometimes you can relax
Of course, it is better if products from the list of harmful to the heart will not appear in your diet. But a chocolate bar or a few chips will not harm your heart if they appear in the diet from time to time. Make yourself a little indulgence when you really want to. But remember: this is just a small indulgence, and not a rejection of a healthy eating plan.
Use our tips, review your menu. Let not only your stomach rejoice, but also the heart, which also has its favorite and hated dishes.
The benefits of different types of products
|Product||What is useful||Remarks|
|Salmon||A rich source of omega-3s, selenium; strengthens blood vessels and cardiac system||Baked|
|Sardines, mackerel, trout||Rich in omega-3 acids, lower cholesterol and prevent the risk of sudden heart attacks||Avoid canned foods, in which there is a lot of salt, if possible, give preference to "wild" fish, rather than grown in ponds|
|Liver||Contains fats beneficial for the heart and vascular system||Avoid excessively fatty|
|Walnuts||A source of polyunsaturated fats, omega-3s, fiber, vitamin E, folic acid, which contribute to the functioning of the system||Avoid salty|
|Almond||Known for its rich Omega-3 content.||Can be an alternative to walnuts|
|Oatmeal||Lowers cholesterol||Avoid instant cereals with unhealthy supplements|
|Blueberries||Contains antioxidant resveratrol and flavonoids that prevent coronary heart disease||Give preference to fresh fruits, can be combined with oatmeal, yogurt|
|Cherry||A source of components useful for the heart (vitamins C, B6, B2, potassium, magnesium, iron, fluorine), which strengthen the walls of blood vessels, has the ability to lower blood pressure, improves blood coagulation|
|Wild strawberry||Reduces blood pressure, cleanses the walls of blood vessels from atherosclerotic plaques, regulates cholesterol; a diuretic that is useful for lowering blood pressure|
|Cherries||Berry, rich in pectins, vitamins A, C, B, potassium and phosphorus, which strengthen blood vessels|
|Red currant||Contains oxycoumarin, which promotes proper blood coagulation, prevents myocardial infarction|
|Black currant||A storehouse of useful components, strengthens blood vessels and heart, regulates the process of blood formation|
|Red wine||Contains antioxidants (from grapes and other dark berries) that lower cholesterol and regulate blood pressure||Abuse leads to the opposite effect.|
|Green tea||The product is rich in antioxidants, flavonoids and catechins, which have many advantages for the cardiac system, in particular, prevent blood clots.||Consume at least once a day|
|Soy milk||A rich source of isoflavonoids that lower cholesterol and also contains vitamin B3, which is beneficial for blood vessels.|
|Dark chocolate||Due to the presence of flavonoids, it stabilizes blood pressure, improves blood flow to the heart||The composition should be at least 70% cocoa and not be palm oil or other saturated fats|
|Raisins||Lowers blood pressure, contains a lot of potassium and immunostimulating antioxidants||Enough handfuls of raisins per day|
|Broccoli||Rich source of powerful antioxidants and fiber||Better to cook, bake, steam without excess fat|
|Brussels sprouts||It contains many components useful for the heart, prevents inflammation in the cardiovascular system, strengthens blood vessels|
|Cauliflower||The richest source of antioxidants, fiber, contains allicin, which prevents heart attacks and lowers cholesterol|
|Sweet potato||A great source of vitamin C, calcium, and iron to help stabilize your blood pressure.||Give preference to a vegetable with a skin - it concentrates most of the substances useful for the heart|
|Legumes (beans, beans, lentils)||Important sources of potassium, iron, fiber and flavonoids, which strengthen the heart and blood vessels, prevent system malfunctions, reduce blood pressure||When consuming a lot of fiber, do not forget to drink enough water|
|Pumpkin||This and other yellow, orange and red vegetables are rich in beta-carotene, vitamin C and potassium, which are useful for preventing atherosclerosis, regulating the water-salt balance, and lowering blood pressure.||Cook with a small amount of vegetable oil (for better absorption of carotenoids)|
|Whole grain||Regulates cholesterol||Avoid processed cereals|
|The apples||Extremely rich in antioxidants, in particular polyphenols, as well as pectin and fiber, which prevent cholesterol, relieve swelling, stabilize blood pressure||The minimum daily requirement is 1 apple per day.|
|Oranges||A rich source of pectin and flavonoids, which lower blood pressure, prevent inflammation in the arteries; contain hesperidin, which improves blood flow to the heart; contains large reserves of vitamin C, which is a powerful protector against stroke||Avoid people allergic to citrus|
|Grapefruit||A good source of vitamin C, which reduces the risk of strokes, regulates cholesterol, protects against heart attack and atherosclerosis||Avoid eating grapefruit for breakfast for people taking heart medications|
|Garnet||Contains antioxidant substances, stabilizes blood pressure, prevents atherosclerosis||Drink at least a glass of juice a day|
|Avocado||A fruit rich in monounsaturated fats, vitamins B6, C and E, as well as copper and iron useful for the heart; improves blood cholesterol, prevents the formation of blood clots and hardening of the arteries, which is the cause of most heart diseases||It’s important to remember that this is a fairly high-calorie product|
|Olive oil||A source of beneficial antioxidants that cleanse arteries is considered the best oil for the heart.||Must be natural, clean, free from impurities|
|Linseed oil||An exceptional source of omega-3 fatty acids, prevents blood clots||It is important that it does not contain harmful impurities|
Food as a medicine
|Disease||Healthy foods||Prohibited Products|
|Atherosclerosis, hypertension, ischemic disease||Fruits, vegetables, cereals, cottage cheese, seafood, vegetable oils||Fatty dairy products, fatty meats and fish, processed meat, confectionery|
|Circulatory failure||Dried fruits, fruits, vegetables, nuts, dairy products, leafy greens||Salt, coffee, mushrooms, spices, spicy vegetables, fatty broths, chocolate|
|Angina pectoris, myocardial infarction||Shredded, boiled or baked vegetables and fruits, nuts, seafood, dairy products, fruit juices, rosehip broth, greens, yesterday’s bread||Fatty and processed meat, confectionery, warm bread, canned food, a large amount of salt and sugar, offal, grape juice, cocoa, legumes, garlic|
Also, our great-grandmothers used the healing power of herbs as preventive or medicinal products against cardiological ailments.
Antihypertensive and antispasmodic properties have teas, which contain:
Also useful for strengthening the heart, folk healers consider adonis, white acacia flowers, jaundice. For heart defects, beetroot infusion is recommended, and for tachycardia, motherwort infusion is recommended. Our ancestors treated arrhythmias with hawthorn, lemon balm, valerian and yarrow. For heart rhythm disturbances, blackcurrant fruits, peaches, and horsetail tea were also consumed. Pain in the heart relieves cherries, an infusion of asparagus or juniper fruits.
Meanwhile, it is important to consider: recipes for alternative medicine, especially when it comes to cardiological disorders, can be used only after consulting a cardiologist and only after its resolution.
Do not self-medicate.
Food and herbs can be an excellent prophylactic, but not a substitute for treatment for serious pathologies in the heart or blood vessels.