Protect your heart and eliminate worries about dementia... Be sure to eat this food

 

The heart is a very important organ in itself, but it also needs to be protected and managed for overall health. Maintaining a healthy heart has many benefits, such as reducing the risk of coronary artery disease, heart disease, stroke, heart attack, and dementia. The American health media 'HealthDay' introduced the top 5 foods that are best for heart health based on the 'Dietary Guidelines for Americans' published by the United States Department of Agriculture (USDA). Let's find out what they are.

Olive oil, known for its healthy fats, helps protect heart health. According to the American Heart Association (AHA), olive oil contains the highest amount of monounsaturated fats among plant oils, making it beneficial for the heart. Monounsaturated fats help lower bad LDL cholesterol and raise good HDL cholesterol, effectively preventing various cardiovascular diseases. In fact, a study by Harvard T.H. Chan School of Public Health found that people who consume more than one tablespoon of olive oil per day have a 15% lower risk of developing cardiovascular disease compared to those who do not. Since olive oil is high in fat, it is recommended to consume 1 to 3 teaspoons per day.

Black beans are considered a "superfood" because they are nutritionally dense and rich in protein. The Centers for Disease Control and Prevention (CDC) states that black beans are high in fiber, which helps maintain healthy cholesterol levels and reduces the risk of heart disease. The United States Department of Agriculture also recommends consuming about 1 to 3 cups of beans per week. Low-sodium varieties can be especially beneficial for heart health. Additionally, the lecithin contained in beans helps regulate cholesterol levels and promotes the excretion of fats absorbed in the blood vessels.

Walnuts also help protect heart health. According to Harvard Health, walnuts are rich in alpha-linolenic acid, which is converted into a specific type of omega-3 fatty acid in the body. Omega-3 fatty acids are effective in maintaining heart health in various ways, such as lowering triglyceride levels. In fact, a study published in the Journal of Nutritional Advances found that, considering the accumulated results of omega-3 ALA and cardiovascular outcomes, foods high in ALA should be included as part of a heart-healthy diet.

Salmon also contains omega-3 fatty acids, which are good for heart health. Additionally, it is rich in vitamin B6, which helps maintain the balance of an amino acid called homocysteine for optimal heart health. Moreover, salmon has low saturated fat content. The American Heart Association recommends eating salmon twice a week (85g each time) to reduce the risk of cardiovascular disease and stroke. In fact, domestic research has shown that people who frequently consume omega-3-rich seafood such as salmon and mackerel have a lower cumulative incidence of cardiovascular disease over ten years.

Quinoa is a South American grain rich in fiber and gluten-free. According to the National Institutes of Health (NIH), quinoa contains antioxidants and all nine essential amino acids. Antioxidants and amino acids help protect and repair cells and reduce the risk of disease. The fiber in quinoa lowers cholesterol and blood pressure. In fact, a study published in the Journal of Herbal Medicine Research found that people who ate quinoa had lower levels of weight and LDL cholesterol, which are major risk factors for cardiovascular disease. The American Heart Association recommends consuming whole grains like quinoa at least three times a day.