Cardiovascular disease is a silent killer that threatens your health, men , especially as you age or have other risk factors such as smoking, lack of exercise, and improper eating habits. But you can reduce your risk of this disease by choosing to eat nutritious foods. Today we have 7 super foods that will help nourish your heart and help men live a long, quality life.

7 foods that reduce the risk of heart disease

1. Black beans and other beans

Black beans, chickpeas, kidney beans or lentils are not only an excellent source of protein for men who do not eat red meat, but they are also rich in soluble fiber, which helps reduce the level of bad cholesterol (LDL-C) in the blood and helps to control blood sugar levels. Eating beans regularly can significantly reduce the risk of cardiovascular disease. Men can use beans in salads, soups or as an ingredient in many other menus.

2. Sweet potato

Sweet potatoes are not only delicious and easy to eat, but they are also a good source of potassium, an important mineral that helps control blood pressure. Getting enough potassium can help reduce the effects of sodium in the body, which is one cause of high blood pressure. In addition, sweet potatoes are also rich in dietary fiber, vitamin A, and antioxidants that help maintain overall health and reduce the risk of heart disease.

3. Extra virgin olive oil

Try switching from regular vegetable oil to extra virgin olive oil for cooking. This type of olive oil is rich in monounsaturated fats, which are heart-healthy fats that help lower bad cholesterol (LDL-C) and increase good cholesterol (HDL-C). เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย. It also contains polyphenol antioxidants that help reduce inflammation in blood vessels and protect the heart from damage.

4. Flax seeds and chia seeds

For guys who can’t stomach deep-sea fish, flaxseeds and chia seeds are great options! Both seeds are a good source of the omega-3 fatty acid ALA (Alpha-Linolenic Acid), which while not as readily available as the EPA/DHA found in fish, still has anti-inflammatory and heart-healthy properties. They’re also high in fiber, which helps keep you fuller for longer and is great for digestion. You can sprinkle these seeds on yogurt, smoothies, or cereal.

5. Turmeric

Turmeric is not just a spice that adds color and aroma to Thai food, but is also an herb with many medicinal properties. In particular, curcumin, the main active ingredient in turmeric, has anti-inflammatory properties and is a highly effective antioxidant. Chronic inflammation in the body is a major factor leading to heart disease. Regular consumption of turmeric may help reduce the risk. 

6. Apple

Apples are rich in pectin, a dietary fiber that helps lower blood cholesterol levels, and they also contain flavonoid antioxidants that help protect blood vessels from damage, reduce inflammation, and help your heart function more efficiently. Eating an apple as a snack or as part of a meal is an easy way to help keep your heart healthy.

7. Yogurt and kefir

A growing body of research is beginning to point to a link between gut health and heart health. The good bacteria in your gut, or probiotics, found in yogurt, kefir, and other fermented foods, play a key role in regulating cholesterol and blood pressure levels, as well as reducing inflammation throughout the body, which is beneficial for overall heart health. 

Choosing to eat a healthy diet is one of the most important steps in taking care of your heart health, along with regular exercise, weight control, quitting smoking and stress management. Taking care of these things will help you live a long, quality life and stay away from heart disease.