7 healthy foods that protect the heart

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The heart plays a vital role in human health. What you usually eat directly affects your heart health. A healthy lifestyle and a nutritious diet are the best way to maintain a healthy heart.

Cardiac problems are so common around the world, let’s take a look at these shocking numbers.

• By 2030, 43% of the population is expected to have some form of heart disease.

•On average, there is a stroke every 40 seconds, and one person dies of a stroke every four minutes.

•heart disease accounts for 31.5% of all deaths worldwide.

•From 2000 to 2012, the use of cholesterol-lowering and statin in adults increased by 10%.

• 11% of children and adolescents between the ages of 8 and 17 have high blood pressure or critical hypertension.

•Stroke is the second leading cause of death following ischemic heart disease.

The benefits of top-of-the-line heart health foods + heart health foods

1. Oats

Oats are rich in fiber and contain The fiber beta-glucan is beneficial to the heart. An analysis in 2011 showed that consumption of oats was associated with a 5% to 7% reduction in LDL cholesterol levels.

2. Salmon

Enriched with omega-3 fatty acids to relieve inflammation, lower triglyceride levels, lower blood pressure and reduce the risk of stroke. In addition, salmon is also rich in selenium, protein and B vitamins, including vitamin B12 and niacin.

3. Whole grains

including whole grains such as whole wheat, barley and rye, as well as gluten-free grains such as amaranth, brown rice, millet, and buckwheat. Buckwheat and sorghum. These grains contain important nutrients such as fiber, B vitamins, iron, magnesium and selenium. Some studies have also found that whole grains are associated with lowering the risk of heart disease.

4. Walnut

Walnuts have been shown to lower up to 16% of LDL cholesterol and lower blood pressure. It can also help improve vascular function. In addition, walnuts contain large amounts of manganese, dietary fiber and copper, as well as fats that are good for heart health. However, keep in mind that walnuts also contain a lot of calories.

5. Green leafy vegetables

Taking green vegetables every day brings great benefits to heart health. The study found that a large intake of green leafy vegetables and cruciferous vegetables may reduce the risk of heart disease by about 16%.

6. Avocado

Eating avocado daily reduces cholesterol levels and reduces the risk of heart disease.

7. Berries

Blueberries, strawberries and blackberries contain antioxidants that protect the heart, fight free radicals and prevent disease. Studies have shown that eating berries can prevent metabolic syndrome, inflammation and nervous system diseases such as Alzheimer’s disease.

Berry may also have a major impact on heart health. Studies have found that eating a certain amount of berries can reduce the frequency of low-density lipoprotein cholesterol levels, blood pressure, body weight and inflammation.

What is your experience? Welcome attention, comments!