These nutrients nourish the heart

Fiber

Oatmeal, cereals, beans, and barley contain soluble fiber that helps reduce bad cholesterol (LDL), thereby preventing coronary heart disease, atherosclerosis, and blood fat. Pectin is a soluble fiber found in apples and strawberries that also contributes to balancing cholesterol and protecting the heart.

Sterols and stanols

Sterols and stanols are found in some fruits, vegetables, seeds, olive oil, orange juice, yogurt… They prevent the body from absorbing cholesterol, are anti-oxidants, regulate immunity, prevent atherosclerosis, and improve cholesterol. improve blood circulation.

Vitamin D

This vitamin keeps the heart healthy by regulating blood pressure, improving heart function, fighting inflammation, and calcium metabolism. People with vitamin D deficiency have a higher risk of heart disease. Adults need about 600 IU of vitamin D every day. In addition to exposure to sunlight, eating foods such as salmon, tuna, red meat, liver, and egg yolks helps increase the amount of vitamin D in the body.

Omega-3 fatty acids

Healthy fats keep arteries clear and blood pressure stable, and limit triglycerides that can increase the risk of heart disease. Omega-3 slows down the formation of plaque on blood vessel walls, reducing the risk of arrhythmia and stroke. Eat salmon or mackerel twice a week for omega-3 supplements. People with omega-3 deficiency can ask their doctor for advice on using functional foods.

Lycopene

Lycopene is found in many fruits and vegetables such as tomatoes, watermelon, red peppers… This antioxidant reduces risk factors for cardiovascular disease, limits damage caused by free radicals, and increases good cholesterol. . Free radicals increase excessively and exceed antioxidant levels, leading to oxidative stress in the body. Stress can be linked to chronic diseases such as cardiovascular disease.

Folate

Eating foods that provide folate (vitamin B9) may reduce your chances of developing heart disease. Green leafy vegetables such as spinach, lentils, asparagus, eggs, milk, seafood, poultry, avocados, oranges, watermelon… contain folate.

When lacking folate, the body has symptoms such as mouth ulcers, swollen tongue, difficulty breathing, loss of taste, loss of concentration, irritability… According to the American Heart Association, a diet with lots of foods rich in Folate provides many benefits for overall health.