10 Tips And Recipes For a Healthy Heart, Heart diseases constitute one-third of the world’s diseases, and food mainly affects the health of the heart and is therefore responsible for causing heart diseases. People are interested in searching for recipes for heart health, as the quality of food we eat affects blood pressure, triglyceride and cholesterol levels, which in turn is a risk of heart disease.
Recipes for a healthy heart
Eating certain foods is good for heart health. As some types of food promote heart health by lowering cholesterol levels in the blood, while there are other foods that are harmful to the heart. It negatively affects heart health and causes obesity.
Therefore, care must be taken to select the type of food we eat, and to understand the effect of different types of food on heart health.
Foods that are good for the heart
There are some foods that promote heart health, such as:
Green leafy vegetables
Spinach and cabbage are leafy greens that contain large amounts of vitamins, minerals, and antioxidants.
It contains, in particular, vitamin K, which maintains arteries and helps blood clotting.
Whole grains
Such as oats, barley, quinoa and brown rice.
Studies have shown that eating whole grains lowers cholesterol levels, which in turn protects against heart disease.
berries
Eating berries and strawberries is one of the most important recipes for heart health, as they are antioxidants and protect the body from inflammation, which in turn is a prevention of heart disease.
Walnuts
It lowers cholesterol levels and blood pressure, which keeps the heart healthy.
Almonds
It contains fiber, minerals and vitamins in high proportions, which reduces cholesterol levels in the blood, and thus maintains heart health.
Green tea recipes for a healthy heart
Green tea is an antioxidant, reduces inflammation, reduces cholesterol and triglyceride levels in the blood, and increases the level of burning in the body, thus maintaining a healthy heart.
Heart-damaging foods
Some foods that negatively affect heart health and are a cause of heart disease should be avoided, such as:
Saturated fat
Saturated fats increase cholesterol and triglyceride levels in the blood, which in turn is harmful to heart health.
Therefore, one of the most important recipes for heart health is to reduce food that contains saturated fats and choose items that contain unsaturated fats, such as:
- Eat red meat that contains low fat percentages and without skin.
- Consume skim dairy products instead of full fat.
- Use vegetable oils such as olive oil instead of ghee and palm oil.
The salt
Eating salt in large quantities can cause high pressure, which is one of the causes of heart problems, so one of the most important recipes for heart health is to limit salt intake in food, taking into account staying away from ready meals, as they contain large amounts of salt.
Sugar
Eating sugar in large quantities leads to obesity, which in turn raises cholesterol levels and blood pressure, which is one of the main causes of heart problems.
Processed sugar found in soft drinks, canned juices, and sweets.
Therefore, among the recipes for heart health is to reduce sugar, by:
- Do not add sugar to drinks.
- Choose sugar-free meals.
- Reducing the intake of sweets and ready meals.
Heart health tips
Control the amount of food
Paying attention to the amount you eat is one of the most important recipes for a healthy heart, and it is just as important as the type of food. Overfilling your plate, eating quickly, or eating until you feel full. All of this can cause you to eat more than you need, affecting not only your weight but your heart health as well. So you should pay attention to the amount of food and stay away from it.
Stay away from smoking
One of the best heart health recipes you can do for your heart is to stop smoking. Smoking increases the incidence of heart problems. You should also avoid passive smoking, as it can cause heart attacks. If your partner or someone around you smokes, he or she should be urged to stop smoking, so a smoke-free environment must be in place to promote heart health.
Blood pressure monitoring
High blood pressure is the main cause of stroke and one of the most important causes of heart problems.
Therefore, it is necessary to monitor blood pressure, pay attention to healthy eating, and avoid excess salt in food.
Monitor blood sugar
The incidence of stroke and heart attack increases in the case of diabetes. So you must monitor your blood sugar and maintain a healthy weight.
Physical activity
Doing physical activity is one of the most important recipes for a healthy heart. You should maintain 30 minutes a day of physical activity (such as walking, running or yoga) to promote heart health.
Get up from sitting for long periods, whether to stand or walk, which is good for heart health.
Good sleep
People who sleep less than 6 hours a day have an increased risk of stroke and heart attack.
Olive oil
The use of olive oil is protective against heart disease because of the essential elements it contains, and the use of palm oils (which contain saturated fats) should also be replaced with olive oil.
Pay attention to healthy eating
Attention should be paid to eating fresh vegetables and fruits, which is among the recipes for heart health.
Doing heart checks
Blood pressure, blood sugar and cholesterol levels must be monitored to maintain a healthy heart. High blood pressure and cholesterol are called the silent killer. Because of the danger it causes to heart health. So if she is over the age of 35, you should do regular checkups to monitor blood sugar and cholesterol levels.
Avoid anxiety and stress
Anxiety and stress are among the risks that affect heart health, and stress can also lead a person to resort to smoking or drinking alcohol in an attempt to reduce stress.
Therefore, you must work to reduce stress through some practices such as yoga, meditation, and listening to calm music.
The fast life we live in (from riding in cars and elevators) has eliminated the simplest daily activities such as climbing the stairs, so whenever you have the opportunity at work or while shopping, climb the stairs.
Conclusion
Heart diseases pose a great threat to human health, so we must follow several recipes for heart health, the most important of which is eating healthy food from fresh vegetables and fruits, paying attention to maintaining a healthy weight, and also practicing sports or simple physical activities such as running or walking.