Reviewed Diettian Jessica Ball, MS, Rd
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Your heart pumps more than 2000 gallons per day, supplying oxygen and nutrients to each cell and organ of your body, by rubbing the waste and sending it to filter. Given how important this one organ is, it is no wonder that keeping your heart healthy is one of the best things you can do for your overall health and well -being. And while heart disease is the main cause of death in the US, you can do a lot to reduce the risk starting with your kitchen. Studies show that healthy eating habits, such as the Mediterranean diet and DASH diet, can help improve basic heart health markers. These diet emphasize healthy foods rich in fiber, healthy fats, antioxidants and herbal proteins.
But you do not need to rearrange the entire diet or break the bank to start maintaining your heart. Keeping just a few simple heart healthy ingredients in your pantry can make it easier to add important nutrients to your daily meals and snacks. We asked cardiologists for their essential staples, and you probably already have some of them on your shelf. Here’s what they recommend keeping in stock.
1. Olive oil
If you are wondering what oil to grab vegetables, whip pickles and bandages or noodles, olive oil can be a healthy heart choice. “I recommend keeping delicious olive oil close to your fingertips and using it as your main cooking oil, but also hide each of your meals all day,” says Elizabeth Epstein, MD MD
Olive oil has a great research history that supports its role in improving cardiovascular health. 2022 Meta -analysis found 13 studies with more than 865,000 participants in a strong relationship between olive oil consumption and reduced risk of cardiovascular disease. For each 5 grams (about 1 teaspoon) an increase in olive oil a day, they found that the risk of cardiovascular disease decreased by 4% and mortality from all causes.
“The best evidence of our diet confirms the Mediterranean diet that has been tested for several randomized controlled studies and shows that 30 percent reduce heart attacks, strokes and cardiovascular death,” says Epstein. Liberal use of olive oil can be the main part of a puzzle containing a large amount of anti -inflammatory polyphenols, antioxidants and oleic acid. While any olive oil will bring some benefits, the innocent olive oil is especially the largest in the compounds of antioxidants and bioactive plants that can provide additional benefits to your heart.
2. Legumes
You do not need to skip pasta, even with a hearty diet. “One food I always keep in warehouses is legumes, such as pasta made from Edamame and Mung beans, lentils, chickpeas or black beans,” says Danielle Belardo, MD pasta made of legumes, usually larger than protein and fiber, or wheat macarons. When it comes to heart health, eating more beans and bean -based foods is a safe choice. Several studies associate the use of legumes with lipid profiles improvements and a reduced risk of heart disease, including a single test, stating that adults who eat legumes four times a week have 22 percent lower coronary heart disease than those who eat them only once a week. This is partly due to the numerous soluble fiber found in legumes, which effectively lower LDL cholesterol and maintain a constant blood sugar.
If eating healthy beans several times a week feels a big leap from where you are, legumes can be a simple and accessible switch. “It is a nutrient that is easily prepared and agreed with evidence-based heart-based healthy eating principles,” says Belard, emphasizing the positive effects of legumes on glycemic control, satiety and co-metabolic health.
3. Oats
Your morning oatmeal bowl can make more of your heart than you understand. Oats are rich in soluble fiber, beta-glucans and anti-inflammatory compounds, such as phytosterols, all of which help lower cholesterol and maintain healthy weight control.
“Oats, as in all plant foods, contain vegetable sterols-materials made in plants that block cholesterol absorption in the gastrointestinal tract,” says Elizabeth, MD between soluble fiber binding cholesterol, intestinal and cholesterol, and Orientations in a threatening, orientation, OTS-GLUCANA, a threatening threat in the intestine and cholesterole, obolysm and beta-glucans, which are threatened with intestinal and cholesterole and cholesterole. against heart disease.
Just be sure to choose all, minimally processed oats. Studies show that they retain their more fiber, beta-glucans and heart-healthy phytochemicals compared to extremely treated or highly sweetened oats and oat-based foods. Fortunately, there are countless ways to enjoy them between night oats, hot oatmeal, granola, oatmeal pancakes and cocktails!
Our expert is taking
Heart healthy eating does not have to cover the entire pantry remodeling. Food cardiologists always have their pantries such as olive oil, oats and legumes. Regularly adding these foods in a balanced, common healthy diet can help reduce cholesterol, maintain healthy weight and protect your heart well in the future.
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