Soybeans, salmon, chocolate…are healthy foods recommended by experts if you want to have a strong heart.
Start your day with a bowl of oatmealwhich has sufficient omega-3, acid folic and potassium. Besides, it is very rich in soluble fiber, can reduce blood cholesterol, and maintain a healthy heart.
You should eat oatmeal combined with bananas or berries to enhance its nutrition. Additionally, you can use brown rice – known as one of Best Vietnamese Food – instead of oatmeal.
Salmon is a great source of omega-3 for our health. In addition to anti-inflammatory effects, omega-3 is also effective in the prevention of cardiovascular diseases and reduce the amount of bad cholesterol in the blood.
With salmon, you can enjoy wonderful fish salad (you can look for recipes in our list of Best Vietnamese Food). In addition, you can also cook salmon with various ingredients and create your own dishes.
In the composition of avocado contains a lot of monounsaturated fat, helps reduce bad cholesterol and increase good cholesterol in the body. Besides, avocados help your body absorb the beta-carotene and lycopene, both essential for a healthy heart.
Olive oil is a natural juice from olives preserved the flavor, vitamins as well as the properties and aroma of the olive fruit. 25ml olive oil consumed each day in a week will have the effect of reducing bad cholesterol and enhances antioxidant capacity. The fatty acids, antioxidants and silicium in olive oil helps balance cholesterol levels and protect the arteries.
For adults, eating about 300g of almonds a day may help reduce to 13-20% lipid. According to researchers at the University of Toronto (Canada), the effect of almonds is better than drugs. Nectarine is an energy-rich dried fruits.
It is especially good for the heart because of its ingredients which have a lot of vitamin E, an antioxidant that may help protect against atherosclerosis. Also almonds contain more calcium is good for bones and teeth. You can eat chocolate containing almonds, dried almond withyogurt…
You can find many dessert recipes on our website which are of course listed in Best Vietnamese Food too.
Very few vegetables are rich in magnesium as much as black beans. Adults are not getting enough of this mineral daily has a higher risk of cardiovascular disease (twice as researched).
According to a U.S. study, 1 cup of black beans provides 120 mg of magnesium (daily needs of an adult is 320mg). Black bean dish is especially popular in the summer. You should cook this healthy meals for the whole family this summer, just look for recipes in our Best Vietnamese Food list and you may have find something interesting to do at weekends.
Cranberries contain a lot of polyphenols. These plant compounds are responsible for increasing good cholesterol and thus reduce the risk of heart disease. Anthocyanin, an oxidant found in cranberry plant is a substance that works best for your health. Anthocyanin also found in bramble (raspberry), cassis (black currant), red grapes. It is recommended that just eat a fruit cup of fresh cranberries each day is sufficient.
The dark green vegetables such as cauliflower, kale, collard, broccoli … contains a high amount of vitamins, minerals, and antioxidants that have the ability to protect the body against cardiovascular disease. It also provides omega-3 fatty acid.
Green vegetables also rich in folic acid, is a substance that helps reduce homocysteine (an amino acid). The risk of cardiovascular disease increases in blood homocysteine concentrations. It is advised to eat green vegetables every day to help prevent diseases related to heart and good for digestion.
Soybeans are very good for the heart, rich in vitamin without fatty acids, reduces bad cholesterol in the blood and the risk of cardiovascular disease. Therefore, regular using food made from soybeans is advised. In particular, soy milk is a nutritious beverage, should be served with little of sugar.
Black or Dark Chocolate:
Resveratrol and cocoa phenols (flavonoids).
A truffle a day lowers blood pressure, but choose 70% or higher cocoa content. Looking for more recipes? In our list of Best Vietnamese Food will surely surprise and please your taste with many dessert recipes.
From EZ Vietnamese Cuisine Team.