Foods to consume for heart health

1- Fresh Herbs

In addition to adding flavor to dishes, they are heart-healthy due to their antioxidant content: rosemary, sage, thyme.

2- Salmon

It is a very important food for heart health. It is rich in omega-3 EPA and DHA, which regulate blood pressure and heart rhythm and have positive effects on triglyceride fats. The American Heart Association recommends eating at least 2 servings of salmon or similar fatty fish per week. Since it is a fatty fish, it can be cooked in foil with vegetables or various herbs.

3- Tuna

Tuna is also quite rich in heart-healthy omega-3s. If you are going to buy canned tuna, choose the light version (the one preserved in water, not in oil).

4- Extra Virgin Olive Oil

Olive oil is a monounsaturated fat. Obtained from the first pressing of olives, this oil is very rich in antioxidants called polyphenols, which are heart-healthy. Consume this olive oil by drizzling it over salads or cooked vegetables. Cold-pressed olive oil is the best, and it is recommended to be consumed within 6 months of production.

5- Walnuts

Small amounts of walnut kernels (such as 40 grams daily) help lower cholesterol and have a vascular protective effect. Walnuts are rich in omega-3 monounsaturated fats and fiber.

6- Almonds

They are rich in plant sterols, fiber, and heart-healthy fats. They help lower bad cholesterol (LDL) and reduce the risk of diabetes. For taste, roasted ones are better.

7- Edamame (Green Soybeans)

Originating from the Far East, this product is a delicious appetizer. It is rich in soy proteins that lower triglycerides. It also contains a significant amount of fiber, which helps in lowering cholesterol. This product is also available in our country in frozen form. Boil the frozen product and consume it hot.

8- Tofu

This healthy food from the Far East, made from soybeans, is heart-friendly due to the minerals, fiber, and polyunsaturated fats it contains, even though it does not have a distinct taste of its own. You can cut it into cubes and grill or fry it, or add it to your soups. It is also available in our country.

9- Orange

This tasty and juicy fruit contains pectin, which is beneficial in the fight against cholesterol; it also has positive effects on vessel walls and blood pressure thanks to the antioxidant hesperidin it contains. A medium-sized orange contains approximately 63 calories and 3 grams of fiber.

10- Carrots

Recent studies suggest that this wonderful vegetable helps control blood sugar and reduces the development of diabetes. It also contains fibers similar to those found in oats, which are important in the fight against cholesterol.