There are foods that are good for heart health. Foods that lower blood pressure and cholesterol levels and help fight harmful inflammation are generally good for heart health. In relation to this, based on data from the American health and medical media ‘Healthline’, we looked into snacks that keep your heart healthy and easily eliminate hunger when you feel hungry.
peanut=Other nuts, such as almonds and walnuts, also have many health benefits, but peanuts are especially powerful when it comes to heart health. Peanuts contain the amino acid L-arginine, which regulates cholesterol levels and improves blood vessel function.
Studies have shown that these benefits are noticeable when eating peanuts after a meal high in saturated fat. It is also rich in vitamin E, an antioxidant that lowers bad cholesterol levels.
Low-fat, sugar-free yogurt=It is a well-known fact that yogurt rich in lactic acid bacteria is good for the health of the digestive system. However, if the composition of the microorganisms in the digestive tract becomes healthy, the heart also becomes healthier.
Research has shown that eating yogurt every day significantly lowers the risk of heart disease. However, it must be plain yogurt and not yogurt with a lot of sugar. Fat also increases satiety, so it is better to choose low-fat yogurt rather than non-fat yogurt.
sweet potato=One medium-sized sweet potato contains enough potassium to fill 12% of the recommended daily potassium intake. Compared to bananas, which are considered a representative food rich in potassium, each providing 9% of the recommended amount, we can see how well sweet potatoes function as a potassium source.
Potassium helps excrete sodium through urine, lowers blood pressure levels, and regulates blood pressure. There are also research results showing that people who eat enough potassium have a lower risk of stroke.
egg=There is a report that says that if a healthy person eats one egg a day, the risk of heart disease does not particularly increase. There was once a misconception that the cholesterol in eggs could have a negative effect on heart health, but recently, the claim that the dietary cholesterol in eggs does not increase blood cholesterol levels is gaining popularity.
Eggs also contain substances called carotenoids. This substance functions as an anti-inflammatory and antioxidant ingredient. Eggs also contain arginine, which helps dilate blood vessels, which is good for heart health in many ways.
Q1. What fats are heart-healthy?
A1. Unsaturated fats are beneficial for heart health. Representative unsaturated fats include olive oil, avocado, and nuts. Omega-3 fatty acids are also good fats and help prevent heart disease.
Q2. What is a good diet for heart health?
A2. The Mediterranean diet is known to be beneficial for heart health. This diet primarily includes fruits, vegetables, nuts, whole grains, and oily fish. A low salt diet is also important. Consuming a lot of sodium can increase blood pressure, so it is recommended to reduce salt intake. Eat plenty of foods rich in dietary fiber. Dietary fiber helps lower cholesterol and prevent heart disease.
Q3. What foods are bad for heart health?
A3. △Trans fat is not good for the heart. It can be found in processed foods, fried foods, and some margarines. △Excessive consumption of foods high in saturated fat, such as red meat and fatty dairy products, can increase the risk of heart disease. △Be careful with processed foods or fast foods that contain a lot of sodium (salt) as they can increase blood pressure.
