1. Black beans
Black beans are rich in nutrients that maintain heart health, including folic acid, antioxidants, magnesium and fiber that lower blood pressure, and help control cholesterol and blood sugar levels.
2. Walnut
A walnut a day can lower cholesterol and reduce cardiovascular inflammation. Walnuts are rich in omega-3 fatty acids, monounsaturated fats and fibers. Replacing junk food such as potato chips and biscuits with walnuts will not increase your calories.
3.almonds
Eating almonds is a good way to protect heart health. Almonds are rich in vitamin E, phytosterol, fiber and heart-healthy fat. Almonds can lower LDL cholesterol and reduce the risk of diabetes.
4. Tofu
Using tofu instead of red meat for dinner can supplement soybean protein. Tofu includes all substances that protect heart health, such as fiber, polyunsaturated fatty acids and soybeans. Avoid arterial blockage and excessive fat.
5.sweet potato
For diabetics, sweet potato is a good healthy substitute for potatoes. It has a very low glycemic index and will not make blood sugar soar rapidly. Adequate fiber, vitamin A and lycopene are also good for heart health.
6.carrots
The latest research on carrots shows that these sweet and crisp vegetables help to control blood sugar and reduce the prevalence of diabetes. It is a good cholesterol-lowering food and has enough soluble fiber like oats.
7. Oats
Very good for the heart, lowering low density lipoprotein and bad cholesterol. A bowl of warm oatmeal can make you feel full for hours, avoid snacks and keep your blood sugar stable, which is very useful for diabetics.
8. Salmon
Very heart-healthy food, rich in omega-3 fatty acids and DHA. Omega-3 fatty acids reduce the risk of arrhythmia. Salmon can also reduce triglycerides in the blood and eliminate inflammation. The American Heart Association recommends eating salmon twice a week. You can also choose other fish that are beneficial to heart health, such as mackerel, tuna and sardines.
9.olive oil
It contains a lot of monounsaturated fatty acids, which can reduce bad cholesterol and reduce the risk of heart disease. A study of cardiovascular diseases from seven countries shows that men in Crete, Greece have high cholesterol levels, but few people die of heart disease, mainly because their diet contains a lot of heart-healthy fat from olive oil. Experts suggest that extra virgin olive oil with the least processing procedures is the best choice. In the cooking process, it is best to use olive oil instead of other oils.
10. Flaxseed
Rich in omega-3 and omega-6 fatty acids, a small amount of food can be beneficial to the heart for a long time. Sprinkle some crushed flaxseed with oatmeal or whole wheat breakfast.
1 1. low-fat yogurt
People often say that low-fat yogurt is good for bone health, but it can also control high blood pressure. To reduce fat with high calcium, choose low fat or no fat.
cerise
Cherry is rich in anthocyanin, which is an antioxidant and helps to protect blood vessels.
blueberry
Blueberries are healthy and nutritious, and anthocyanins make them appear dark blue, which is good for heart health. Blueberries also contain ellagic acid, β-carotene, lutein, vitamin C, folic acid, magnesium and potassium.
orange
This sweet and juicy fruit contains fiber pectin and potassium, which can lower cholesterol and control blood pressure. A study shows that oranges can improve blood vessel function, and hesperidin is a good antioxidant, which can moderately lower blood pressure.