Let those who love your heart eat a lot! These foods prolong life

Oil consumption

Studies have shown that the type of fat consumed is effective in increasing the amount of LDL. Solid fats are high in saturated fat. For this reason, liquid oils should be preferred instead of solid fats. Trans fatty acid consumption causes an increase in heart diseases.

Olive oil should be consumed instead of solid fats such as butter and margarine. Olive oil lowers LDL cholesterol. In addition to monounsaturated fatty acids, you should include sources of omega-3 fatty acids such as fish, walnuts, flaxseed, purslane in your diet.

Meat and meat products

Red meat is high in saturated fat. It would be more correct to prefer fish, chicken, turkey meat. Fish contains omega-3 fatty acids, and this type of fatty acid increases the amount of good cholesterol called HDL.

Consuming offal would be the wrong choice. The visible fat of the meat must be cleaned. Even if the visible fat is removed, the invisible fat rate of the meat is 20%. For this reason, care should be taken to cook meat dishes without adding oil. Your cooking method is just as important as your meat choice. Boiling, grilling, baking or steaming should be preferred instead of frying or roasting.

Oily seeds

It increases HDL cholesterol while reducing LDL cholesterol with its omega-3, magnesium mineral and vitamin E content. But at this point, it should be known that excess of everything will cause harm.

Garlic

Contains potassium mineral, vitamin A, vitamin C. It also prevents clogging of the arteries by preventing blood clotting. It is a miracle food for cardiovascular diseases while regulating blood pressure.

Pulp consumption

When the necessary fiber intake is provided, the absorption of bile acids is prevented and the elements required for cholesterol synthesis in the liver are reduced. For this, pulp consumption should be increased.

Dried legumes, grain foods, fruits and vegetables contain plenty of fiber. These foods reduce the risk of cardiovascular diseases.

Vitamins, minerals, coenzyme Q10

Vitamins C and E are antioxidant vitamins. With this feature, vitamin C lowers LDL cholesterol while increasing HDL cholesterol. This is a positive effect for our cardiovascular health. Vitamin E, on the other hand, prevents the adhesion of platelets and ensures smoother, healthier vessels and regular blood flow. Calcium, iron, manganese, copper, magnesium and many more minerals have benefits for your body. In order to benefit from all these, you need to pay attention to your fruit and vegetable consumption.

Calcium is a mineral that helps regulate blood pressure and reduces the risk of disease due to stronger veins. Magnesium is a mineral involved in the destruction of blood fats. Chromium allows the cholesterol in the blood to enter the cells. Coenzyme Q10 shows positive effects for heart health. Coenzyme Q10 is especially found in fish oil, sesame oil and spinach.

Should eggs be eaten?

The cells contain the substance lecithin. Especially in our brain and heart, the rate of lecithin is higher than in our other organs and cells. Lecithin is also found in some foods outside of our body. Eggs are one of these foods.

Since the cholesterol content of eggs is high, many people avoid it for long periods, but studies have shown that the effect of lecithin on cholesterol is positive. Eggs consumed in the right amount have a positive effect on health.

Here are the foods that are good for the body…

Garlic

There are many chemicals in the structure of garlic. The most important chemical is allicin. It contains vitamins A, B1, B2, B, C and various minerals. It also increases the production of glutathione, an important antioxidant in the body.

In a study with male ICR mice, it was observed that the mice with garlic supplementation had less lipid in their tissue and blood samples than the other group, and less cholesterol and triglycerides in their livers.

Pomegranate

With its high antioxidant capacity, pomegranate increases the production of nitric oxide, which ensures healthier blood flow and arteries. You can drink pomegranate juice, prepare smoothies, eat it as a fruit or add it to your salads.

Blueberries

It is rich in antioxidants such as anthocyanins. Anthocyanins are good for oxidative stress and inflammation and have a positive effect on the health of blood vessels.

Broccoli

It is a good source of antioxidant vitamins C and E. In this way, it also strengthens the immune system. Do not forget to include broccoli with boiled olive oil and plenty of lemon in your meals.

Avocado

It is very rich in healthy fat content. With the omega 6 it contains, it provides liver regeneration and helps cells to recover.

Avocado can be consumed directly in salads or by squeezing lemon. Care should be taken not to consume more than one per day.

Brussels sprouts

Cleaning the liver is very important for us to feel good and cleaning our body.

Brussels sprouts are also a very effective vegetable in protecting the liver from damage, thanks to its sulfur content. It regenerates the liver and helps to remove harmful toxins.

Kefir

It is a probiotic dairy product rich in calcium, phosphorus, magnesium and protein. It is a drink that strengthens the immune system, regulates lactose sensitivity and is good for the body.

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