The heart is the engine of our body and, in the best case, beats constantly and without interruption for 100 years. With the right diet, you support it at work and protect it from heart attacks. These five foods are especially good for your heart.
Table of Contents
These 5 foods are good for your heart
1. Soft fruit
A new review from the UK shows how strong soft fruit can protect against heart disease. Four out of five scientific studies found a connection between the increased intake of berries and a significant reduction in the risk of coronary heart disease (by up to 47 percent!). CHD leads to chest tightness (angina pectoris) and ultimately to heart attack, one of the leading causes of death. Now, if you’re worried that you’re going to have to munch on keyfuls of blueberries or blackberries every day, don’t worry! Because already 80 grams of blueberriescontain the sufficient amount of anthocyanins – the secondary plant substances that cause the protective effect. Simply add a handful of blueberries to your daily muesli or treat yourself to a plain yogurt with strawberries for dessert to protect your heart.
2. Green Tea
Green tea is one of the healthiest drinks in the world. Because it not only contains large amounts of vitamin C, but also so-called catechins – valuable secondary plant substances. These regulate your blood sugar level, defuse free oxygen radicals and thus have an anti-inflammatory effect. Less inflammation also means less atherosclerosis – the hardening and blockage of your blood vessels. Plus, regular consumption of green tea naturally lowers your blood pressure, as studies over the past 25 years have shown. That’s how Prof. Dr. medical Hans Hauner, member of the scientific advisory board of the Deutsche Herzstiftung e. V. : “The studies on green tea show that the catechinsvasodilating and thus promoting blood circulation. With this and other effects, the plant substances help to prevent deposits in the vessels (arteriosclerosis). Green tea may thus somewhat reduce the risk of heart attack, stroke and high blood pressure ”. So be sure to replace sweet sodas or energy drinks with healthy, life-prolonging green tea .
3. Flaxseed
A healthy heart needs healthy fatty acids! While harmful trans fats are not at all good for our blood vessels, the omega-3 found in flaxseed protects against cardiovascular disease. The unsaturated fatty acid has an anti-inflammatory effect and improves the flow properties of the blood. Together with the fiber it contains, this results in a nutrient package that, according to studies, reduces the risk of high blood pressure , cardiac arrhythmia and hardening of the arteries . In addition, the soluble fiber in the digestive tract swells, which causes a strong feeling of satiety and thus prevents obesity – a risk factor for cardiovascular diseases.
4. Olive oil
It’s one of the reasons why the Mediterranean diet is so healthy: the olive oil. In addition to the health-promoting oleic acid – an omega-9 fatty acid – the oil of the olive contains a large amount of polyphenols . These phytochemicals have an antioxidant and anti-inflammatory effect – two properties that have a protective effect on our cardiovascular system. In addition, the favorable fatty acid composition helps to reduce harmful LDL cholesterol, which would otherwise be deposited in the vessel walls and lead to hardening of the arteries.
Tip: Contrary to the belief, which is still widespread, that olive oil cannot be heated to high temperatures and is not suitable for frying, the smoke point of cold- pressed, extra virgin olive oil is actually between 190 and 210° C. You can therefore use it for frying and use baking.
5. Walnuts
Walnut kernels are more similar in shape to our brains . Nevertheless, they are also extremely beneficial to the health of our hearts. But why is that? On the one hand, the walnut is the type of nut with the highest content of anti-inflammatory omega-3 fatty acids. On the other hand, it is rich in potassium and magnesium – two minerals that electrically stabilize your heart cells, regulate the heartbeat and are therefore indispensable for the pumping capacity. In addition, the large nut kernels contain a good portion of protein and fiber – two nutrients that keep you full for a long time and thus protect against cravings and obesity. Similar to flaxseed, they therefore reduce your risk of high blood pressure, cardiac arrhythmia and arteriosclerosis.
Book tips for heart-healthy nutrition
You can find out which forms of nutrition and foods protect you from cardiovascular disease in these high-quality nutrition guides: The Nutrition Docs team shows you how in “ Strong Heart: The Best Nutrition Strategies for High Blood Pressure, Heart Insufficiency, Arteriosclerosis and Co.” You can protect yourself effectively against heart attacks and the like. The nutrition guide “How Not to Die” is also highly recommended . In it, physician and best-selling author Dr. Michael Greger, what nutritional tricks help against the most common diseases of civilization.
