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Want a strong heart? Add these foods to your plate

2026-03-11 21:54:00, Shëndeti CNA

Want a strong heart? Add these foods to your plate

It is well known that heart health is also linked to the foods you consume.

Foods such as green leafy vegetables, whole grains, fish, nuts, vegetable oils, whole fruits, lean meats, beans, and legumes are some of our natural weapons for protecting cardiovascular health.

Here are some foods that help protect heart health:

Olive oil

Olive oil contains the highest concentration of unsaturated fatty acids, allies of your heart that help reduce LDL ("bad") cholesterol, while increasing HDL ("good") cholesterol. You don't need much. Half a tablespoon a day works wonders!

Black beans

Black beans are rich in fiber, which helps maintain healthy cholesterol levels and reduce the risk of heart disease, according to the U.S. Centers for Disease Control and Prevention (CDC). They're also high in protein, which gives them the designation of a "superfood."

nuts

Walnuts are rich in alpha-linolenic acid, which is converted into certain types of omega-3 fatty acids in the body. Omega-3 fatty acids protect the heart in many ways, such as lowering triglycerides in the body.

According to a study recently published in the Journal of the American College of Cardiology, eating nuts regularly for two years reduced a key indicator of inflammation associated with coronary heart disease.

But be careful:  Since they are high in calories, you should limit their consumption to less than one cup per week, even though, in addition to their heart benefits, they help relieve stress.

Salmon

In addition to heart-healthy omega-3 fatty acids, salmon is also rich in vitamin B6, which helps maintain the balance of homocysteine, an amino acid that, when elevated, is associated with cardiovascular problems such as acute coronary syndrome, coronary artery disease, and thromboembolic events. / CNA





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