Protect your heart: 10 miraculous foods that are good for the heart, according to an expert

The intense stress, inactivity, and unhealthy eating habits brought on by modern life are seriously threatening vascular and heart health.

Stating that many parts of the body, especially the circulatory system, are harmed by these factors, Anadolu Health Ataşehir Medical Center Cardiology and Internal Medicine Specialist Prof. Dr. Nevrez Koylan said, “Protecting our heart, which pumps blood—that is, life—to our entire body by beating approximately 100 thousand times a day, is of vital importance in many respects.

Additionally, it is very important to pay attention to vascular health for the healthy functioning of not only the heart but all organs. It is very easy to strengthen our vascular health against potential ailments with small improvements we can make in our eating habits, such as staying away from processed products, giving up excessive salt, and avoiding trans fats.”

The specialist doctor provided information about 10 foods that will support circulatory system health.

BLUEBERRIES

Thanks to the powerful antioxidants they contain, blueberries protect blood vessels from oxidative stress and increase the elasticity of blood vessels.

In this way, blood flow in the vessels occurs comfortably, and the circulatory system is supported.

FATTY FISH

Fatty fish are rich in omega-3 fatty acids. Omega-3s reduce inflammation in the body, balance blood pressure, and prevent vascular occlusions.

The American Heart Association recommends consuming fatty fish at least twice a week for cardiovascular health.

OLIVE OIL

Cold-pressed extra virgin olive oil is rich in monounsaturated fats and polyphenols that prevent atherosclerosis. Scientific studies have revealed that the version of the Mediterranean diet enriched with olive oil reduces vascular diseases.

SPINACH

Spinach is rich in folate, magnesium, and nitrates. Nitrates help increase blood flow by dilating blood vessels.

Research has confirmed the positive effects of green leafy vegetables on vascular health.

DARK CHOCOLATE

Chocolates with 70 percent or more cocoa contain antioxidant compounds called flavonoids. These substances facilitate blood circulation by allowing the vessels to dilate, and they also lower blood pressure.

WALNUTS

Walnuts are quite rich in alpha-linolenic acid, which is plant-based omega-3, and vitamin E. Thanks to their anti-inflammatory properties, omega-3 and vitamin E help protect vessel walls. A study published in the journal Circulation revealed that walnut consumption reduces LDL cholesterol and atherosclerosis.

TOMATOES

Tomatoes contain lycopene, a powerful antioxidant. Lycopene contributes to cardiovascular health by reducing damage to vessel walls.

OATS

Oats contain a soluble fiber called beta-glucan. This fiber protects the vessels by lowering cholesterol.

GARLIC

Thanks to the allicin substance it contains, garlic allows the vessels to relax and lowers blood pressure.

GREEN TEA

Thanks to the substances it possesses, green tea reduces vascular inflammation and balances cholesterol. It is possible to encounter many studies arguing that regular green tea consumption reduces the risk of heart attack.

Regarding the subject, Prof. Dr. Nevrez Koylan warned, “It should not be forgotten that, apart from the 10 examples given, having balanced, regular, and healthy eating habits in general is of fundamental importance in the prevention of cardiovascular diseases. Lifestyle habits may need to be reviewed for a healthy and strongly functioning heart.”