Unsaturated fats found in fish and shellfish regulate both blood clotting and the rhythm of the heart. Besides fish, omega 6 fatty acids – unlike saturated fats – in cereal products, sunflower, soy and corn oils help to reduce bad cholesterol. Foods like olive oil, onions, garlic, spinach, beans, rice, nuts, tomatoes, apples and grapefruit regulate the blood pressure by reducing the amount of cholesterol. Especially olive oil is an extremely useful nutrient for cardiovascular health.
Fish: Protein, vitamin (B6 and B12), selenium and iron source. Especially salmon, mackerel and tuna contain high levels of omega-3 fatty acids and are extremely useful for the health of your heart. Fish also reduces blood clotting and prevents rhythm disturbances.
Dairy products: Dairy products such as milk and yogurt contain high amounts of protein, calcium, vitamin B, minerals and low amounts of fat.
Bean: It’s a very nutritious food thanks to its protein and carbohydrate content. Beans also contain minerals such as potassium, magnesium and selenium. It also regulates the intestines and is beneficial for those who follow a diet because it creates a feeling of fullness.
Asparagus: It’s a low-calorie food and contains vitamin B6, folic acid, vitamin C, keratin and various fibers. One bowl of boiled asparagus meets 66% of the body’s daily need for vitamin B.
Apple: Contains 2 types of fiber that can be soluble and insoluble. Soluble “pectin” fibers help reduce bad cholesterol.
Barley: Contains vitamin B6, iron, and zinc. Also it’s an amazing carbohydrate source. Helps reduce bad cholesterol.
Banana: It’s a mineral reservoir due to its high potassium content. It can reduce high blood pressure and bad cholesterol.
Beet: An amazing source of potassium and folic acid. It has very low calorie and contains the most natural sugar content among all vegetables.
Garlic: Eating a garlic clove every day can prevent the blood clotting in the vessels thanks to its nutrients and reduces the risk of chronic heart diseases.
Fish oil: It’s effective in decreasing intravenous blockages and the omega-3 fatty acid content show antioxidant properties.
Walnut and hazelnut: They contain omega-3 and vitamin E which show high antioxidant properties and as well as magnesium and pulp. Everyone should consume 6-7 hazelnuts and 2-3 walnuts at least 2-3 times a week.
Oat, rye and whole wheat flour: Due to vitamin B and E content they have preventive properties against heart diseases.
Green tea: Polyphenols prevent heart diseases with their antioxidant properties and therefore green tea, sage, chamomile and fennel consumption should be increased rather than black tea and coffee.
Tomato and watermelon: Studies have shown that the substance called “lycopene” shows strong antioxidant properties and reduces the occurrence of heart diseases.
Soy: Contains high amounts of proteins, as well as vitamin B1, iron, zinc, phosphorus and magnesium are effective in the prevention of heart diseases. Several studies have shown that regularly consuming 25 grams of soybeans can reduce the risk of heart diseases.
Linseed: Contains unsaturated fatty acids, potassium, pulp, vitamin E and omega-3 and these have protective effects against heart diseases. You can consume 1 tablespoon of linseed by adding to foods such as yogurt and soup.
Things to Consider When Preparing a Nutrition Schedule
- Daily calorie intake should be reduced.
- Instead of saturated fats, vegetable oils (olive, hazelnut, sunflower, soybean and corn oil) should be consumed regularly.
- While fish consumption should be increased, red meat should be limited to once a week.
- Foods with high-fat content such as pastries, chips and cakes should not be consumed.
- When cooking, methods like grilling, steaming and scalding should be preferred.
- The number of daily meals should be increased.
- Rather than eating desserts with processed sugar and refined foods, you should prefer cereal products, dried legumes, vegetables and fruits that have high pulp content.
- Alcohol intake should be reduced and smoking should be stopped.
- And most importantly, stay away from the salt!