Contents:

• Why is physical activity so beneficial for the heart?
• What products should you eat to have a healthy heart?
• Other products that support heart function
• What negatively affects the function of the heart?

Even if a single organ were to fail, our body would still be unable to function properly. Nevertheless, the heart is a special organ, the same for each of us. It is inextricably linked to life and love, and the beating of our heart can even relieve stress in another person. Therefore, it's worth taking care of it so that it will continue to provide you with flawless and long-lasting service. To this end, it's worth including products in your daily diet that have a positive effect on the functioning of this organ. What should you eat?

Why is physical activity so beneficial for the heart?

Physical activity has a positive effect on the functioning of the entire body. However, it's worth noting that it's one of the fundamental ways to keep our heart in good condition for years to come. You don't have to run a marathon or lift heavy loads to properly care for your heart. Daily walks, swimming, aerobics, cycling, or the recently increasingly popular Nordic walking are perfect. It's worth noting that just 3 hours of physical activity per week can reduce the risk of developing diseases of this organ by up to 15%. The benefits of daily exercise are truly enormous. Our entire body benefits from it. During exercise, your heart rate increases, and much more blood reaches your skeletal muscles and skin. The heart's stroke volume will certainly increase, but we will also minimize the risk of developing various cardiovascular diseases, including: hypertension, atherosclerosis, and heart attack. In addition, it improves our quality of life, our resistance to stress and our physical condition, can lower LDL cholesterol levels and minimize the risk of overweight and obesity.

What products should you eat to have a healthy heart?

To have a healthy heart, you should regularly engage in various physical activities. But that's not all. Equally important is an adequate supply of nutrients, which have a major impact on its proper functioning. It's important to note that a healthy lifestyle certainly leads to the proper functioning of this organ. However, there are products that are particularly recommended in this regard. They contain many substances that have a particularly positive effect on our heart.

Oily sea fish

Oily sea fish such as salmon, tuna, herring, and even mackerel are excellent sources of omega-3 fatty acids. They have a protective effect on the heart and the entire cardiovascular system. They can significantly reduce inflammation and the formation of blood clots in blood vessels. They also have the ability to lower the levels of bad LDL cholesterol in the blood and break down the triglycerides it contains. At the same time, they increase the levels of good HDL cholesterol. It's best to eat them at least twice a week.

Whole grain cereal products

Grain products, especially whole grain products, also have a positive effect on the heart. First, they contain water-soluble fiber. Beta-glucans, as we call them, have a similar effect to omega-3 acids. Finally, they can also lower LDL cholesterol levels in the blood and limit its absorption, thus preventing many cardiovascular diseases. Furthermore, they also support the function of our digestive system, including the digestive processes.

Healthy vegetable fats

Vegetable fats, such as olive oil , rapeseed oil, sunflower oil , or soybean oil , can significantly reduce the risk of coronary heart disease and other heart diseases. Similar to fatty fish, they contain omega-3 acids. They also contain various phytosterols, phospholipids, and large amounts of fat-soluble vitamins (A, D, E, K). This can significantly lower LDL cholesterol levels in the blood and have a positive effect on heart muscle function.

Nuts

Nuts contain many substances that can impair the function of the heart and the entire cardiovascular system. Although they are common allergens, if you don't have an allergy, they're still worth consuming. They contain many unsaturated fatty acids, as well as vitamin E and other substances that affect blood cholesterol levels. They're also a good source of protein, fiber, and minerals.

legume seeds

Pulses are generally considered the best source of plant-based protein. They also contain fiber, both soluble and insoluble. Furthermore, they don't contain a lot of simple sugars or saturated fats, which are unhealthy for the heart. All of these factors mean that their regular consumption certainly has a positive effect on the function of this organ.

Berries

Berries include strawberries, raspberries, and blueberries. They contain many antioxidants, vitamins, and minerals. They also have anti-inflammatory properties and can help prevent various cardiovascular diseases. Furthermore, the vitamin C they contain can contribute to accelerated regeneration of the vascular endothelium.

Other products that support heart function

It's worth knowing that our local apples are also a source of valuable substances that can support heart function. Quercetin, for example, has antithrombotic and anti-inflammatory effects. They also contain various vitamins and antioxidants. The same applies to tomatoes—the lycopene they contain can also have an antithrombotic effect and reduce the risk of coronary heart disease. However, folic acid and vitamin E are most important in green leafy vegetables such as spinach, chard, and lettuce. They help keep homocysteine ​​levels low in the body. It is an amino acid produced from methionine. High levels of methionine in the blood can negatively impact the function of the heart and the entire cardiovascular system.

What negatively affects the function of the heart?

We've already discussed activities and products that can have a positive effect on the heart. Therefore, it's worth mentioning factors that aren't particularly beneficial. These include:

• Sedentary lifestyle
• Smoking tobacco
• Alcohol abuse
• Overweight and obesity
• A diet rich in saturated animal fats
• Excessive consumption of fast food
• Psychological factors – depression, chronic stress
• Too little sleep
• Insulin resistance and diabetes

The condition of our heart is important both for the functioning of the entire body and for our well-being. Many factors can negatively impact its function. However, we can do just as much to maintain a healthy heart for as long as possible. A proper diet and an active lifestyle can protect us from many diseases of the cardiovascular system, as well as other organs. After all, a healthy body leads to a healthy mind.