We must take care of heart health by choosing foods that nourish it and help maintain it in the long term. The coronary arteries are responsible for bringing blood to the heart so it can function normally. Therefore, if there is a blockage or narrowing in the coronary arteries, this will lead to reduced blood flow to various parts of the body and result in various symptoms, including shortness of breath or difficulty breathing, fatigue, and it can be serious and lead to death. Therefore, we must maintain heart healthy and strong blood vessels, in addition to paying attention to food, and we must get enough rest. Paying attention to mental health and staying away from stress is key to helping the cardiovascular system work efficiently at all ages. Most importantly, we must always monitor and check our physical and heart health. In order to cope in a timely manner and provide appropriate treatment when heart weakness occurs. Food plays an essential role in maintaining heart health and protecting it from diseases. Therefore, it is recommended to eat foods beneficial for the heart and arteries and avoid foods that can harm its health. To avoid serious diseases that can affect the heart, this can be achieved by giving up harmful habits, such as: smoking and eating unhealthy foods. Therefore, attention must be paid to eating healthy foods and foods beneficial for the heart and arteries. Below are the most important dietary guidelines and advice for people with heart disease: • Avoid foods rich in fats such as butter, fatty meats, cakes, biscuits, etc. • Do not eat foods that are frequently fried in oil, such as French fries, fried rice, etc., because they contain a high percentage of trans fats. • Refrain from using processed oil, especially palm oil and coconut oil, because they contain a lot of bad fats, which are saturated fats. • Focus on low-fat foods such as skimmed milk, low-fat yogurt, etc. • Eat fruits and vegetables that contain a lot of fiber, such as apples, guava, figs, etc. • Cook food by grilling, steaming, boiling, or roasting instead of frying. As for the most important essential nutrients that we encourage people with heart disease to eat, they are: • Various herbs such as ginger, garlic, basil, mint contain a high percentage of phytochemicals and antioxidants. • Fish, in addition to its high nutritional value, also contains essential fatty acids in the Omega-3 group that help reduce arterial stiffness very effectively. • Nuts such as almonds, walnuts, cashews, and peanuts are beneficial for heart and vascular health, as they contain Omega-3 fatty acids and good monounsaturated fats. • Leafy vegetables contain many vitamins, minerals, and antioxidants in leafy vegetables such as spinach and cabbage, and these vegetables also contain Vitamin K, which is important for protecting arteries and improving blood clotting. • Olive oil contains healthy fats and (Oleic acid), a monounsaturated fat that protects the heart from diseases and reduces the risk of heart disease and stroke. • Legumes can reduce levels of bad cholesterol in the body. They are also rich in fiber, antioxidants, and proteins, all of which are important elements for heart health. • Citrus fruits play an important role in promoting heart health. It is recommended to eat various types of citrus fruits, such as lemons, oranges, or grapefruit. Fresh juices can also be made from these citrus fruits without adding sugar to them.
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