Heart menu: what is useful and harmful for blood vessels and "motor"

Many people know that cholesterol and animal fats are dangerous for the heart and blood vessels. But this is only part of the problem. You can not eat them at all and still harm your blood vessels.

By giving up fats, people often compensate for their lack with other dangerous foods. In addition, the cores often think that some pills are enough and the diet can not be followed. This is a fatal mistake - proper nutrition is just as important as pills. Moreover, you need to be able to combine many healthy products, since the demands of the heart and blood vessels are considerable.

First course

Carbohydrates. Few people know that foods with these substances can increase cholesterol and fat in the blood. This is how our body works: it knows how to make fat from various substances, especially those carbohydrates that are easily absorbed by the body are suitable for this - they are quickly absorbed into the blood from the intestines. Only carbohydrates that are difficult to digest are useful. They can be found in foods made without added sugars or starch and not passed through food technology. And the best carbs are in whole grains. They really protect the heart and blood vessels. These grains are just a storehouse of vitamins, minerals, antioxidants and dietary fiber.

The fibers themselves are of two types - insoluble (mainly fiber) and soluble. The latter even interfere with the absorption of cholesterol in the intestines, reduce fats and sugar in the blood. But in our diet, we need both types of fiber.

Fats. There are only two types of fat that increase your risk of heart disease - solid and so-called trans fats. The first are natural, they are found in meat, poultry and hard palm oil. Trans fats are virtually artificial, heavily processed liquid vegetable oils that have been hardened. They almost never go on sale in their pure form, but the food industry uses them with might and main. They are often found in margarines and ready-made foods, hiding behind the terms "hydrogenated" and "hydrogenated" fats, which are always indicated on the label. Other types of fats for the heart and blood vessels are useful, but only in moderation. In excess, they contribute to the development of obesity, which means they harm the blood vessels.

Side dish

Cholesterol. Many cholesterol foods are also rich in dangerous solid fats. But among them there are real treasures that hide a lot of useful substances that neutralize harmful effects. For example, eggs. It is no coincidence that the restrictions on them have been lifted today, and the strictest recommendations allow you to eat 6 eggs per week. Restraint in their use is needed only by the cores.

Vitamins. Ascorbic acid is associated with inflammation in the vessels. Especially useful for smokers and fat lovers. Vitamin E reduces inflammation in the vessels, which is always associated with atherosclerosis, and prevents the formation of blood clots. Lack of B vitamins and folic acid increases the risk of atherosclerosis. Moreover, all serious and reputable medical organizations emphasize that vitamins must be obtained from products, and not from tablets.

Minerals The harm of sodium is well known, but foods that contain a lot of it are much less familiar. Potassium is a sodium antagonist and prevents hypertension (high blood pressure) and strokes. Magnesium not only protects against heart disease and hypertension, but also reduces blood sugar and strengthens the immune system. Calcium also has a positive effect on blood pressure, and in older women it reduces the risk of heart attacks.


Useful substances of plant origin. Their names are very difficult, and it is unlikely that they all need to be memorized, but you can recognize the gifts of nature rich in them by color: such substances give a bright color to vegetables, fruits and berries. And almost all of these substances work on two fronts. Firstly, they introduce inflammation in the vessels, and secondly, many of them have some other specific effect - they prevent the formation of blood clots, the formation of cholesterol, the deposition of lipids ... To get them, like vitamins, it is better from products, not from pills ...

Useful and harmful products

Help the heart:

Omega-3 fats: fatty fish (salmon, sardines, herring, trout, tuna), walnuts, flaxseed, canola or soybean oil.

Monounsaturated fats: rapeseed oil, olive oil, and peanut oil.

Polyunsaturated fats: sunflower, corn and vegetable oils.

Whole grain cereals: Breads, breakfast cereals, and other whole grain foods.

Soluble dietary fiber: legumes, rolled oats, lentils, apples, pears, many vegetables.

Insoluble dietary fiber: bran, whole grains, vegetable and fruit skins.

Vitamin E: Whole grains, vegetable oils, shrimp, nuts, asparagus.

Vitamin C: all citrus fruits, kiwi, strawberries, broccoli, cauliflower, peppers.

Folate: fruits (including citrus fruits), green vegetables.

Vitamin B6: Whole grains, bananas, meats, nuts, peanuts, legumes.

Vitamin B12: fish, poultry, meat, eggs, dairy products.

Carotenoids: orange, yellow, red, green fruits and vegetables (excluding citrus fruits).

Phytonutrients: vegetables, fruits, soy and other legumes, whole grains, egg yolks.

Potassium: bananas, citrus fruits, vegetables, potatoes.

Magnesium: Fruits and vegetables, whole grains, fish and seafood, nuts, and legumes.

Calcium: dairy products, canned fish with bones, almonds, green vegetables.

Dangerous to the heart:

Saturated Fats: Fats in meat and other organs of meat animals, egg yolks, milk fat, chicken skin, French fries and other fried fast food, palm and palm kernel oils, and oils from other tropical plants.

Trans fats: hydrogenated fats found in many foods and margarines; many deep-fried and fast food items - donuts, cakes, pastries, crackers and snacks on the go.

Cholesterol: liver and other organs of meat animals, yolks, fats in meat, chicken skin, milk fats (butter, cream, etc.).

Sodium: salt, soy sauce, soups (dry, in cubes, cans), ready-made seasonings for first and second courses, pickles, cold meats and cheeses, fast food, on-the-go snacks such as chips.

Fructose: Sugary foods and drinks containing what is known as high fructose corn syrup.

Sugar: sugar and foods with it.