the heart
The heart is one of the most important organs in the body. It is the pump that transfers blood to the body, which contributes to the maintenance of all functions and organs of the body. Without a normal heart function, the body suffers from many health and killer problems. Therefore, the heart muscle must be strengthened and maintained. , And this is what we will teach you in this article.
Foods to strengthen the heart muscle
There are many foods that contribute to strengthening the heart muscle, namely:
Fresh herbs
By placing fresh herbs in food instead of sugar, saturated and saturated fats, and salt, which increases the nutritional value and health of the food, thus maintaining the health of the heart, such as sage, rosemary, thyme and cinnamon; .
Black beans
Black beans contain many important nutrients such as antioxidants, folic acid, fiber, and antioxidants, which keeps the level of sugar and cholesterol in the blood, which helps to control the level of blood pressure. It is possible to use black beans, It is necessary to wash them, to get rid of excess sodium.
Salmon
Salmon contains natural oils and omega-3, which protects the heart from many health problems such as arrhythmias, lowers blood pressure, reduces triglycerides, and prevents inflammation. It is recommended to eat twice a week.
Virgin olive oil
Is the oil produced from the first juice of the olive, which is characterized by containing many antioxidants, known as polyphenols, which protects blood vessels, and also contains the monounsaturated monounsaturated fats, which maintains the level of cholesterol in the blood, so it is recommended by Add it to food dishes such as salads.
Walnut
Eating a small amount of walnuts a day reduces cholesterol levels in the blood and prevents coronary heart disease because it contains monounsaturated fats, omega-3s and fiber, so it is recommended for salads and sweets.
Almonds
It is characterized by fiber, vegetable sterols and healthy fats, which leads to the reduction of harmful cholesterol in the body, which contributes to the health of arteries and heart, and can be used by adding to food.
Green soybeans
Soybeans are an appetite-stimulating food, and contain soy protein that lowers triglyceride levels in the blood and is characterized by cholesterol-lowering fibers.
Sweet potatoes
It is characterized by maintaining blood sugar level, containing vitamin A, fiber, lycopene, minerals and vitamins, which preserve the health of the heart, and enhance, and can improve the flavor by adding lemon juice or cinnamon.
Salt
It contains minerals such as potassium and magnesium, which helps control the level of blood pressure. It also contains vitamin A, fiber, antioxidants, lutein and zeaxanthin, so it is recommended to be served alongside meat and grilled fish.
Islands
It is characterized by its ability to maintain the level of sugar in the blood, and the level of cholesterol; because it contains soluble fiber.
oatmeal
It is characterized by its ability to reduce the rate of cholesterol in the body, and maintain the level of sugar in the blood, and increases the sense of satiety, which contributes to the maintenance of weight, and thus maintain the health of the heart.
Mulberry
It contains anthocyanin, which promotes heart health. It also contains lutein, vitamin C, beta-carotene, folic acid, potassium, fiber, magnesium and anthocyanins.
Tips for strengthening the heart muscle
- Regular and daily exercise, for half an hour.
- Non-smoking.
- Maintain weight and prevent its increase.
- Do not eat salty foods.
- Sleep enough time, equivalent to eight hours a day.
- Avoid stressors, and reduce them.
- Do not eat high-fat foods.
- Do not eat alcohol.