Add to the menu: 19 products that will protect your heart

A tasty way to avoid the effects of stress, overwork, lack of sleep and other troubles that destroy our health.

If you try to describe our life in one word, it will be the word "running around." It is necessary to rush to work, to the store, to take care of the child, to manage to solve everyday problems and to manage the household. And it would be nice to magically wedge the gym and meeting with friends into this list ... All this fuss and the stresses caused by it have a bad effect on our female heart. After all, it is always for something so sick. Wday.ru has compiled a list of 18 products that will help save your heart.

products for the prevention of cardiovascular diseases in women
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Dates

These fruits are rich in potassium, a microelement, the importance of which for the heart can not be overestimated. It is even called a vitamin for the heart. Potassium helps regulate blood pressure. And most people have a deficiency of this trace element.In addition, dates help reduce triglycerides in the blood. Triglycerides are compounds whose elevated levels can cause a heart attack or even a stroke.

Dates contain a lot of natural sugar, but their glycemic index is quite low. That is, they do not cause a sharp increase in blood sugar, but give a feeling of satiety. But remember: in one finike contains about 65 calories. So try to eat no more than two pieces per day.

Pineapple and Corn

One cup of pineapple contains as much vitamin C as you need per day. And even a little more. This vitamin is a powerful antioxidant that helps the body fight free radicals, molecules that destroy cells. And lutein and zeaxanthin contained in corn protect us from atherosclerosis, a precursor of heart attacks.

products for the prevention of cardiovascular diseases in women
Photo: GettyImages

Nuts and Spinach

They contain a huge amount of magnesium, a trace element that almost all receive less. But magnesium is the second element of drugs that are prescribed to maintain cardiac activity. Lack of magnesium can lead to increased pressure.Women over 30 need 320 mg of magnesium per day. 30 grams of cashew or almond contain about 80 mg of magnesium, half a cup of spinach - 78 mg.

Kale salad

Along with spinach, this salad is rich in magnesium. But he has a plus: feces contain less nitrates. In addition, this salad perfectly helps to cope with high blood pressure and improves heart function.

Garlic

Well, yes, it smells. But it smells thanks to its sulfur content, a very useful mineral. Scientists have found that sulfur, once in the body, has a wonderful ability to relieve vascular spasms and helps regulate pressure.

To garlic brought the maximum benefit, it must be crushed and left for 10 minutes. And only then add to the dish.

products for the prevention of cardiovascular diseases in women
Photo: GettyImages

Fiber-rich foods

Every 7 grams of fiber per day helps reduce the risk of heart disease by 9 percent. This is because fiber reduces cholesterol levels in the blood. According to research, most get a maximum of 16 grams of fiber per day. And the recommended amount is 25 grams. Particularly generous in fiber foods - oatmeal, Brussels sprouts, black beans. But the products must be whole - it is oatmeal, rolled oats, and not soluble flakes that do not require cooking.

Mushrooms

Mushrooms contain a lot of vitamin D, which helps reduce the risk of heart disease. In addition, mushrooms - only dietary product. Unless they are deep-fried and salted. And in order to increase the level of vitamin D in mushrooms, they need to be substituted for the sun for half an hour. Under the influence of ultraviolet mushrooms begin to produce solar vitamin with a vengeance.

Leafy greens

Cabbage, lettuce, spinach and other leafy greens contain a lot of calcium. And calcium works the same way as magnesium: it helps relieve vascular spasm, relaxes veins and arteries. In addition, a lot of calcium in dairy products. Calcium is better absorbed, it must be taken in tandem with products containing vitamin D. And note: from fat-free milk calcium is absorbed extremely badly. Choose a fat content of 5 percent.

products for the prevention of cardiovascular diseases in women
Photo: GettyImages

Berries

According to studies, women who ate berries at least three times a week suffered much less heart disease. It is noteworthy that this rule works with all age categories from 30 to 50 years. So lean on currants, blueberries and raspberries.

Peanut butter

Well, yes, calorie.But do not rush to turn away. This is actually a healthy product, despite the high fat content. The fact is that the fats here are unsaturated. Doctors say that peanut butter helps not only to prevent heart disease, but also protects against diabetes. The main thing is to know when to stop. A tablespoon of butter can be added to a morning smoothie or to spaghetti sauce.

Seafood

And again, talking about healthy fats. Omega-3 fatty acids from this series. These substances reduce triglycerides and help cleanse blood vessels. A lot of Omega-3 is found in salmon, trout, tuna, mussels and crabs. Two servings of these foods per week - and the risk of developing hypertension is reduced by 36 percent.

products for the prevention of cardiovascular diseases in women
Photo: GettyImages

Watermelon and tomatoes

For them, just the season, and it's great. Because both tomatoes and watermelons are a source of a huge amount of lycopene, a powerful antioxidant. If you consume enough of this substance, the risk of stroke is reduced by 55 percent. By the way, watermelons and tomatoes can be eaten together. Here, for example, is the recipe for a delicious salad: chop the tomatoes, add half the finely chopped red onion, a few leaves of basil, and pour over the sauce.Sauce do this: mix two tablespoons of lemon juice, a spoonful of olive oil, half a teaspoon of honey, a little salt and pepper. Cut the watermelon into thin slices, put the tomatoes on them, add some feta cheese on top.

Bananas and Red Potatoes

Bananas, until recently, were champions in potassium content. So far, their record has not been interrupted by potatoes with red skin. It turns out that in such potatoes there are almost two times more potassium than bananas. Especially effectively the potato works in combination with tomato sauce.

Oranges and bell peppers

It's not just about the high content of vitamin C, whose benefit we have already figured out. Oranges also contain a lot of natural fibers that lower blood cholesterol levels. White heart and peel contain a lot of pectin, which also helps to remove bad cholesterol. The same can be said about the Bulgarian pepper. Only there, in addition to pectin and fibers, is also full of potassium. So eat on health.