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What are the 10 best healthy foods for your heart?

Heart health
A healthy diet and lifestyle is considered the best weapon to prevent cardiovascular diseases, and a person can eat a variety of foods, but his body does not get his nutrient needs, so a comprehensive diet pattern must be followed that contains a variety of fruits and vegetables, and whole grains , Legumes, nuts, poultry, fish, vegetable oils and low-fat dairy products that help control weight and maintain a healthy body. [1]

10 heart healthy foods
Many foods can contribute to maintaining a healthy heart, and reduce the risk of developing many diseases, including the following:

Ein al-Jamal walnut: A small handful of nuts help daily reduce the level of harmful cholesterol (LDL cholesterol), raise the level of good cholesterol (HDL cholesterol), and prevent heart disease, as nuts are a source rich in omega-3 fats and healthy fats ( Monounsaturated fats) and fibers. Eating 150 g of nuts, such as almonds, cashews, pistachios and nuts, every week reduces the risk of heart disease by 50%. The saturated fats in butter, chips, and sweets should be replaced by unsaturated fats in nuts and seeds to get For the greatest benefit. [2] [3]
Milk and yogurt: Dairy products are rich in potassium, which has a positive effect on lowering blood pressure. These products must be low-fat or low-fat because they contain saturated fats that raise the level of harmful cholesterol in the blood. [3]
Chickpeas: Chickpeas and other legumes, such as lentils and dry beans, contain very high amounts of soluble fiber. This type of fiber can reduce the level of harmful cholesterol in the blood. Attention must be paid when purchasing canned legumes because they contain a high percentage of sodium; Wash them with water thoroughly to remove the salt from them, and there are many options rich in soluble fiber such as eggplant, okra, apples and pears. [3]
Oats: Oats contain a type of fiber called beta-glucan that helps reduce the level of harmful cholesterol and maintain stable blood sugar levels. [3] [2]
Dark chocolate: Cocoa is a rich source of Flavanols, which works as an anti-oxidant, and thus helps to prevent harmful cholesterol from sticking to arterial walls, and helps lower blood pressure and prevent clots from forming. Dark chocolate must be selected (at least 70% cocoa ); Because it contains a high proportion of the compound flavanols and less sugar, and it has been found that sugar increases the risk of heart disease. [3]
Olive oil: Olive oil is a rich source of antioxidants that maintain cardiovascular health, so when olive oil replaces saturated fats (such as butter), it helps reduce the level of harmful cholesterol in the blood. [2] [3]
Cherries: All types and forms of cherries (sweet cherries, sour cherries, dried cherries, cherry juice) are considered good for heart health because they contain antioxidants called anthocyanins that help protect blood vessels. [2]
Fatty fish: Fatty fish such as: mackerel, sardines, tuna and salmon contain omega-3 fats, as these fats help to reduce the level of triglycerides and increase the level of good cholesterol in the blood, as well as improving the elasticity of blood vessels, which makes them less prone to obstruction. [4]
Oranges: Oranges contain fibers called pectin that help prevent high cholesterol levels in the blood. They also contain potassium that helps control blood pressure, [2] and other sources rich in potassium are: bananas, and potatoes. [3]
Berries: The berries contain antioxidants that prevent the damage caused by free radicals. They also contain fiber and vitamin C, both of which help reduce the risk of stroke. It is worth noting that fruits and vegetables generally contain a high percentage of fiber and nutrients that Maintains cardiovascular health. [3]

Factors that increase the risk of heart disease
A combination of factors causes accumulation of fatty deposits in the coronary arteries and an increased risk of heart disease, including: [4]

Cigarette smoking.
Lack of physical activity.
Family history of these diseases.
The type of fats consumed in the diet; saturated fats lead to increased cholesterol in the heart and heart attacks, and in contrast, unsaturated fats reduce the risk of heart attacks.
Obesity, as the accumulation of fat around the abdominal area increases the risk of heart disease.
High blood pressure; blood pressure is the amount of pressure inside the blood vessels that transport blood throughout the body, and high blood pressure means that the pressure in the arteries is higher than normal.

Reducing the risk of heart disease
The following points illustrate a set of tips to reduce the risk of heart disease: [4]

Avoid fried junk food and prepared foods that contain hydrogenated fats. [5] [4]
Choose a variety of vegetable oils (virgin olive oil, canola oil), and foods that contain natural fats (nuts, seeds, avocados, olives, and fish).
Choose low-fat or low-fat dairy products.
Diversification in choosing vegetables, fruits, and whole grains.
Introduce legumes into the diet, such as beans and lentils.
Eat a handful of a variety of fresh and unsalted nuts per week, especially nuts and almonds.
Eat fish
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