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Heart diet: 6 foods to support your main organ

Heart diet: 6 foods to support your main organ What foods are good for the heart (photo: Freepik)

The overall health of the body depends on the health of the heart, which is why it is so important to take care of it from a young age. Magnesium, Omega-3, vitamin D, and B vitamins are the best supporters of its function. You can enrich your body with these substances through certain foods. Nutritionist Anastasiia Holoborodko advises the best foods to eat for heart health.

"Heart" diet

"Heart diseases are among the leading causes of mortality in both men and women. 25% of patients who have never smoked and had clean arteries with normal cholesterol levels still suffer from heart issues. Doctors claim that incorporating just a few foods into your diet can significantly reduce the risk of heart disease and defects," says the expert.

Holoborodko shares a list of products that should be included in your diet to support heart health.

Berries, citrus, mango

"Anthocyanins in berries, carotene in mango and other super-orange fruits, and a powerful dose of vitamin C in citrus will help reduce the risk of cardiovascular diseases. Consume at least three different fruits daily," advises the nutritionist.

Dark chocolate

"Cocoa contains heart-friendly magnesium and B-group vitamins. Additionally, flavonols in dark chocolate strengthen blood vessels. Eating 20-30 grams of chocolate per day won't harm your figure and might even boost your mood, as cocoa promotes the production of happiness hormones - endorphins," adds Holoborodko.

Olive oil

It cleanses the blood from harmful cholesterol, is rich in vitamins E, A, and numerous other beneficial substances, and is one of the leaders in Omega-3 content. Use olive oil in cooking, but try not to fry with it - extra virgin oil has a low smoke point, so it's healthier to use it for dressing vegetables, legumes, stewing fish, poultry, and meat.

Greens

According to Holoborodko, cabbage (Savoy, red), Swiss chard, spinach, and leafy greens are rich in nutrients, minerals, enzymes, and antioxidants. They are champions in alkalizing, meaning they prevent the "washing out" of heart-friendly micronutrients - magnesium and potassium - from tissues and bones. Moreover, they contain fiber, which helps eliminate toxins, toxins, and cholesterol from the body.

Nuts

They contain sitosterols, vitamins C, B1, B2, PP, carotene, tannins, quinones, and fatty oil, which includes linoleic, linolenic, oleic, palmitic, and other acids, as well as fiber, iron salts, and cobalt. Eating 4-5 walnuts per day will protect your heart from diseases.

Fatty fish

"As soon as Omega-3 fats enter the body, they instantly penetrate the cells, affecting their structure and activity: improving the work of the heart, brain, eyes, and joints, and lowering cholesterol levels. They have the most powerful anti-inflammatory effect. Replace meat with salmon family fish for at least one dinner per week, and this will positively affect your health," says the nutritionist.