The heart is a very important organ of the human body. Nothing is more important than taking good care of the heart. In order to take good care of this important human organ, in addition to exercising regularly, controlling stress, and developing good habits not to smoke, we can also do it through diet. Maintain heart health. What are the foods that are good for your heart? What nutrients are there that can prevent heart disease? The following article will introduce the 4 most powerful heart-protecting foods one by one.

4 foods that protect your heart at once

1.Soy Protein

In addition to being affordable, this high-quality protein is packed with vitamins, fiber, and minerals, all of which are good for heart health. In addition, it has been proven that a diet containing a large amount of soy protein can help reduce triglycerides, control heart disease, and promote heart health.

In fact, soybeans contain a very small amount of saturated fat. In addition to vitamins and minerals, soybeans are also rich in polyunsaturated fat, which can bring many benefits to your health. (Added video on the same scene: Is vegetable oil or animal oil better? Learn about various fats and oils)

We can consume soybeans from natural foods, such as organic soft tofu, Tempeh (a traditional Indonesian fermented bean food), edamame or natto, etc. Adding soy milk to whole grain cereal or oatmeal is also a good choice, but you should also pay attention to the salt content in soy, because some processed soy products may contain extra sodium, which can increase blood pressure.

2.Berries

Most berry fruits, such as raspberries, blueberries, strawberries, etc., are rich in anti-inflammatory properties, which can reduce the risk of cancer, especially heart disease. Blueberries are the most powerful when it comes to fighting disease, thanks to the anthocyanin in them. Anthocyanins are a type of antioxidant and are responsible for blueberries’ dark blue appearance.

In addition, these delicious berries are also rich in vitamin C and fiber, both of which protect heart and blood vessel health. Among them, raspberries are rich in polyphenols, which are antioxidants that can help remove free radicals that damage the body and reduce the risk of cardiovascular disease.

3.Avocado

When it comes to foods that are good for the heart, avocados can’t be mentioned! The cheese-like texture of avocado pulp comes from monounsaturated fat, a good fat that not only lowers bad cholesterol (low-density lipoprotein, LDL) but also increases good cholesterol (HDL, high cholesterol). density lipoprotein) content.

In addition, avocado’s anti-inflammatory effects can reduce chronic inflammation, which is the main cause of atherosclerosis and hardens artery walls. It is recommended that when eating avocados, you can cut them into pieces and add them to sandwiches, spinach salads or tempeh peppers. Use mashed avocados instead of cream to increase the heart-healthy fat content in your diet.

4.Olive oil

Olive oil is a good choice for those who wish to limit their intake of saturated fat in animal products (such as meat) and dairy products (such as milk). Ingesting fats from animal products and consuming trans fats can increase bad cholesterol levels in the body and cause fat to accumulate in the arteries.

On the other hand, the monounsaturated fats contained in olive oil help reduce bad cholesterol and reduce the risk of cardiovascular disease. In fact, these valuable health benefits are what make olive oil a very important element in the traditional Mediterranean diet.

In addition to the four foods mentioned above, other foods that are good for the heart include walnuts, dark chocolate, red grapes, flax seeds, chickpeas, etc. These foods are rich in nutrients and can also reduce the risk of heart disease. Risks, it is recommended that people consume it in moderation to maintain heart health.

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