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Doctors have called the most useful products for heart health

Медики назвали самые полезные продукты для здоровья сердцаTop 10 foods that are good for the heart.

Cardiovascular diseases are the leading cause of death in the world and recognized as one of the most dreaded killer diseases.

Oatmeal

Oatmeal contains omega-3 fatty acids, folic acid and potassium. And with high fiber. Oatmeal can help lower bad cholesterol.

Salmon

Salmon contains omega-3 fatty acids, which can lower blood pressure and prevent blood clots. Eat at least twice a week, and the risk of death because of heart attack is reduced by three times. Salmon contains astaxanthin (a carotenoid), which is a very strong antioxidant.

Salmon is the most useful, but an alternative could be the other varieties of oily fish, such as mackerel, tuna, herring and sardines, which are also useful for our heart.

Avocado

Avocados consist of monounsaturated fats that can lower LDL levels and raise HDL levels in the body. Avocados also promote the absorption of other carotenoids-especially beta-carotene and lycopene, which are very important for heart health.

Olive oil

Loaded with monounsaturated fatty acids lowers LDL cholesterol and reduces the risk of developing cardiovascular disease. The study confirmed that consumption of large quantities of olive oil reduces the risk of death from cardiovascular disease.

Buy olive oil extra virgin, it is the least processed, and use it instead of butter when cooking.

Nuts

Walnuts, macadamia nuts and almond nuts are rich in omega-3 and polyunsaturated fats. In addition, nuts also contain useful fiber. They are the same as olive oil are sources of healthy fats.

Berries

Blueberries, raspberries, strawberries – they all contain anti-inflammatory compounds that reduce the risk of heart disease.

Legumes

Lentils, chickpeas, beans and peas contain large amounts of fiber. They also contain omega-3 fatty acids, calcium and soluble dietary fiber.

Spinach

Spinach can keep your heart in good shape, due to its content of lutein, folate, potassium and fiber. Regular consumption of vegetables helps reduce the risk of heart disease by as much as 25%.

Flax seeds

Flaxseed contains omega-3 and omega-6 which are useful for heart health. In order to increase the nutritional value, add Flaxseed to cereal with oatmeal or other whole grains.

Soy

Soy helps to lower cholesterol levels in the blood, it contains a small amount of saturated fat and is a source of protein. Soy milk is perfect addition to oatmeal. Be careful when buying soy products, some processed soy beans contain added sodium which can increase blood pressure.

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