What to eat is good for the heart?

The heart is the organ that determines life and death, and the health of the heart is very important to us. In terms of diet, you should regularly eat foods that are good for the heart. Soy products are rich in protein, which can relieve the pressure on the heart. Secondly, green leafy vegetables, almonds and asparagus are also good for the heart.

1. Almonds

Eating a handful (1/4 cup) of almonds every day provides vitamin B2 (also known as riboflavin), vitamin E, magnesium, and zinc, all of which are good for the heart and mood regulation. B vitamins and magnesium help produce serotonin, which can help regulate mood. There's also evidence that zinc can counteract some of the negative effects of excessive stress, and vitamin E is an antioxidant that can destroy free radicals that are linked to stress and heart disease. Almonds make a great snack food—much better than a bag of chips. Or, add some flaked almonds to your morning oatmeal.

How to store: Buy unroasted, unsalted almonds in bulk for a much lower-priced alternative to packaged nuts.

2. Asparagus

Asparagus contains anti-inflammatory nutrients like folate and vitamins C and D, which are good for your heart. Low in calories and easy to prepare (easy to cook). Once cooked, add the following seasonings: sugar, sautéed peas, whole wheat flour, olive oil, lemon juice, some freshly grated Parmesan cheese and pepper to make a vegetarian delicacy, a delicacy for entertaining distinguished guests.

How to store: Buy fresh asparagus in spring and early summer. Bottled asparagus loses a lot of material during processing, so it's best to store it on a shelf and refrigerate it if necessary.

3. Beans

These delicious legumes contain more protein than any other food. Just one cup provides a quart of your daily needs. It also contains vitamin B, which is good for the heart and relieves stress, iron, and calcium, which is very important for the human body. Also, soy products are seen as "nature's" brush. Because 15 grams of fiber absorbs cholesterol and carries it out of the body through the large intestine (you know where). Add beans to soup or create a vegetarian meal with kidney beans, tomatoes or carrots, celery and a small amount of peppers. Add two tablespoons of olive oil, half a pinch of garlic, salt, and chili to an empty can of white beans to make a vegetarian pickle with a Mediterranean flavor.

How to store: Buy them in cans; dried beans are not cheaper than canned ones, but they take longer to soak and cook.

4. Blueberries

Almost all fruits are beneficial to humans. Cherries, strawberries, mangoes, peaches...wow! But blueberries already provide a generous dose of antioxidants and vitamin C, both of which are excellent stress relievers. Both are low in calories and sugar, and can be used as a satisfying snack without any guilt (or fat). Blueberries are also a good source of fiber, which can help relieve muscle cramps and constipation. These two diseases occur when there is excessive psychological stress. Eat them fresh as a grain or with plain yogurt or bananas, and they make great smoothies.

How to store: Blueberries are in season in the summer; frozen blueberries are also a great bargain in the winter (frozen blueberries are better than fresh blueberries that have traveled miles to get to the store.)

5. Broccoli

Broccoli is rich in B vitamins and folate, which have been shown to help reduce stress, anxiety, tension and even depression. Steaming broccoli in the microwave for a few minutes will achieve the best nutritional benefits (wash and cut the broccoli into sections, place in a glass or other insulated container, and cover with a moist paper towel, not plastic wrap). Then add some lemon juice and a little extra virgin olive oil. If you wish, add a pinch of red pepper for a simple, elegant dish.

How to store: Fresh broccoli stalks are available year-round. You can stock up during the sales season. Soak in boiled salt water for 3-4 minutes and then freeze for up to two months.

What to eat is good for the heart What to eat is good for the heart What fruit is good for the heart

What to eat is good for the heart What to eat is good for the heart What fruit is good for the heart

6. Chocolate

Dark chocolate (at least 75% chocolate; 85% is best) is more than just a stress reliever...who doesn't love a bar of chocolate? But, that's also good for the heart. A study conducted by researchers at the University of Scranton in Pennsylvania showed that eating 6 ounces of dark chocolate a day can lower bad cholesterol. That’s not all. Other researchers have found that apples contain phenolic compounds - an antibacterial and anti-inflammatory compound that can reduce the risk of heart disease due to obesity. Oxides in the blood, substances that cause arteriosclerosis and congestion. Do you really need a chocolate eating tip?

How to store: Post-season sales are a good time to buy this food.

7. Leafy greens

Spinach, kale, edible dandelions, turnip tops, and chard—these are all excellent sources of iron and high levels of vitamin C. That is, it is beneficial for strengthening bones, teeth, and hair. Both vitamin A and magnesium have an excellent effect on stabilizing mood.

How to store: Fresh, loose leafy greens are generally not cheaper than washed, packaged ones. Refrigerated spinach is a special. Buy more during sales and store in the refrigerator for up to three months.

8. Lean beef

Experts warn against eating red meat, so it might be shocking to hear that this is on the list, right? Don't do this. Beef is a great stress regulator. Containing zinc, iron, and B vitamins (not to mention protein), beef is known to keep us calm and happy. It also makes people feel full after eating, which means that they feel full and not hungry for a long time (paroxysmal hunger can cause irritability and anxiety). No fatty parts of the cow, just lean parts, like the flank without the bone, and 95% lean ground beef. Alternatively, look for cuts labeled "fat" or "loin," such as sirloin, round (a great ingredient for stews), and tenderloin—leave the fat on the cut. When eating, limit daily intake to 4-6 ounces per meal.

How to store: Meat can be expensive, but luckily the leanest is also the cheapest. Supermarkets have weekly specials on London broil (quickly roasted or gently braised) and bottom round. If you have room in your freezer, cut the meat into pieces and wrap them in freezer paper or wax paper in freezer bags to prevent freezer burn.

9. Salmon and other fish

Many types of fish are rich in B vitamins, especially B6 and B12, which are known to fight stress. In fact, B12 is

It is one of the most important vitamins in the production of serotonin; a B12 deficiency can lead to depressed mood. Salmon and tuna are rich sources of omega-3 fatty acids (wild Alaskan salmon is best; farmed is less so)—and both canned varieties are worthy of praise. Grilled fish with leafy greens on the bottom and lentils and carrots on the side makes a delicious dish. Put a tablespoon of extra virgin olive oil and a tablespoon of capers on a salad plate, then top with the cleaned tuna. It's delicious! It's easy to have such a dish after a meal.

How to store it: It's worth buying bottled salmon and wild Alaskan tuna, especially when they're on sale. Store some in the refrigerator from time to time.