Heart disease is a life-threatening danger, and negatively affects the psyche and health of the patient. Therefore, foods that are beneficial to the heart and arteries should be eaten, and harmful food should be avoided. It is important for the pregnant woman to eat foods that are beneficial to the heart of the fetus.
The importance of healthy foods for the heart and arteries
Heart disease is the number one cause of death in America, and in 1990 the number of people with heart disease in the world was 33.5 million, bringing the number in 2017 to 64.3 million people.
Anyone who wants to maintain a healthy heart, and free of diseases, can follow several things together or some of them, including following a healthy diet, exercising, avoiding smoking, reducing stress, and following up on a cardiologist periodically, for example, annually, and among the ways Effective is to include certain foods in the diet that are beneficial for the heart and its health, because a person's intake of foods rich in fat, cholesterol, or sodium is very harmful to the heart.
heart disease
Briefly, heart disease is a description of a group of diseases that negatively affect the work of the heart, including:
- Diseases of the blood vessels, such as coronary artery.
- Heart rhythm problems, ie an irregular heartbeat.
- Heart defects that a person is born with.
- Heart valve.
- Cardiomyopathy.
- Heart infection.
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What foods are good for the heart?
Here are the foods that are good for the heart and arteries, namely:
asparagus
This plant is a natural source of folic acid, which helps reduce the risk of heart diseases such as coronary artery disease.
Legumes are heart-healthy foods
It significantly reduces the level of harmful cholesterol, and is characterized by being full of fiber, proteins, and antioxidant polyphenols, all of which have beneficial effects for the heart and general health. Legumes are beans, lentils, peas and chickpeas.
berries
It helps reduce the risk of heart disease, because it is full of polyphenols and antioxidants. In addition, berries are a great source of iron, calcium, fiber, and folic acid, and they are low in fat.
broccoli
Eating broccoli regularly, can lead to lower levels of harmful cholesterol, and prevent heart disease, preferably cooked broccoli steamed.
Chia seeds and flax seeds
These seeds are considered beneficial for the heart, because they are a plant source rich in omega-3 fatty acids, and these acids help reduce levels of harmful triglycerides, lower the level of harmful cholesterol, reduce blood pressure, and reduce the accumulation of fatty plaques in the arteries.
dark chocolate
Dark chocolate is characterized by being delicious in taste, and being healthy for the heart. When eaten in moderation, it protects a person from atherosclerosis that leads to heart attacks.
coffee
Drinking coffee regularly, in moderation, and without sugar or additives, is associated with a lower risk of heart failure and stroke.
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fatty fish
They are fish rich in omega-3 fatty acids, such as tuna, salmon, mackerel, herring, and sardines, which are very important for heart health; Because it reduces the risk of abnormal heartbeats and slows the growth of plaques in the arteries, it is recommended to take it at least twice a week.
Green tea
Drinking green tea is important for anyone who wants to lower the level of bad cholesterol, which is the main contributor to heart disease.
Nuts are heart-healthy foods
Nuts of all kinds, whether walnuts, almonds, hazelnuts, pistachios and peanuts, are all heart-healthy, because they are full of minerals, vitamins, protein, fiber, and antioxidants, and some types of nuts contain omega-3 fatty acids that are very important for heart health.
liver
Liver is distinguished among all organ meats, as it contains the most dense nutrients, such as folic acid, iron, chromium, copper and zinc, which in turn increases the level of hemoglobin in the blood, helping to maintain a healthy heart.
oatmeal
Oatmeal is important for the heart, because it is rich in soluble fiber that may help reduce the risk of heart disease, as well as reduce bad cholesterol.
spinach
Spinach is one of the best sources of dietary magnesium, and this has heart-healthy benefits.
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tomatoes
Helps maintain heart health, because it contains many nutrients that are beneficial for the heart, such as fiber, potassium, folic acid, vitamin C, folic acid and choline. You should increase your potassium intake while reducing your sodium intake, when trying to reduce your risk of heart disease.
Leafy vegetables
Vegetables are good for the heart, because they are characterized by being low in fat, as well as calories, and rich in fiber, minerals and vitamins, and eating a healthy amount of them helps reduce weight and blood pressure, both of which are important for heart health. The American Heart Association advises a person to eat eight or more servings of vegetables and fruits each day.
olive oil
Olive oil is an ideal alternative to vegetable oils. It contains healthy fats. It also contains monounsaturated oleic acid, which is important in protecting the heart from various diseases and reducing the risk of heart disease.
turmeric
Turmeric works to reduce damage to the walls of the arteries, due to its anti-inflammatory properties, and also contributes to reducing fatty deposits in the blood vessels, and reducing the chances of blockage.
Pomegranate is one of the foods that are good for the heart and arteries
Pomegranate is important for the heart and arteries, because it reduces arterial blockages and improves blood flow, and the reason for this is the presence of a large amount of antioxidants in pomegranate.
Citrus fruits are very good for the heart
Like oranges or lemons, they have an important role in promoting heart health, because they contain vitamin C and flavonoids that protect the walls of the arteries. For best results, drink these citrus fruits without adding sugar to them.
the banana
For the heart to function normally, it needs potassium and magnesium, and bananas contain these two important elements.
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Foods that are good for the heart of a pregnant woman
The pregnant woman must pay attention to everything that benefits her fetus, including what she eats, because this food has an effect on the growth and health of the fetus after birth and throughout its life. The following are foods that are useful for the fetus’s heart:
Folic acid foods that are good for the heart of the fetus
Folic acid (vitamin B9) is important in maintaining healthy red blood cells for the fetus, and it is preferable to obtain it from food, not in the form of a dietary supplement, and foods that contain folic acid:
- Green leafy vegetables.
- Liver of grass-fed cows.
- Liver of chickens raised in pastures.
- Legumes.
- Chicken eggs raised in the pasture.
- Avocado.
- Nuts.
Glycine is one of the foods that are good for the heart of the fetus
It is important to get glycine for the fetus, a type of amino acid found in abundance in gelatin and collagen. Glycine or glycine is of great importance for the normal development of the fetus’s heart and blood vessels. Glycine is found in abundance in the connective tissues, skin, and bones of animal products, and in small amounts in some plant sources.Animal sources of glycine
- Bone broth.
- Tough, slow-cooked cuts of meat.
- Chicken wings, thighs, or whole roasted chicken.
- sausage. minced meat.
plant sources of glycine
- Sesame seed flour.
- Sunflower seed flour.
- pumpkin seeds.
- watercress.
- Beans.
- spinach.
important point
If a pregnant woman has diabetes, she must ensure that the blood sugar level is under control, before pregnancy and during the first weeks, to help reduce the risk of the fetus developing a congenital heart defect.
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Eating foods that are useful for the heart and arteries protects your heart from serious problems that may reach life threatening, so make sure of these foods in your diet, and the pregnant woman should eat foods that are beneficial to the heart of the fetus, in order to be healthy throughout his life.