A nutritionist has named the healthiest fruits and vegetables for the heart and blood vessels. Include them in your diet

There are several effective evidence-based diets for cardiovascular disease prevention. These are the Mediterranean-type diet and the DASH diet, rich in fruits, vegetables, whole grains and low-fat dairy products. According to the experts at US News & World Report, these diets are the best for 2022, embodying the principles of a balanced and sustainable diet.

GP, gastroenterologist, nutritionist, therapist at VSK Digital Clinic

First of all, you should pay attention to sufficient intake – 20-25 grams of fiber daily.

Berries and fruits

1. Pomegranate – rich in iron. Iron deficiency anemia increases cardiovascular risks, including thickening of the heart muscle.

2- Banana – rich in potassium. It is essential for heart muscle contraction.

3- Raspberries – high in fiber. There are 6.5 grams of fiber in 100 grams.

Vegetables

1. Brussels sprouts – rich in fiber and a source of vitamin K, which is involved in blood clotting.

2. tomatoes – due to the lycopene they contain, they reduce bad cholesterol.

3. Beets – rich in trace elements, and in addition, contains nitric oxide, which dilates blood vessels and allows you to maintain normal blood pressure.

What other foods should be included in the diet for heart and vascular health

1. avocado – in addition to high levels of potassium, it contains monounsaturated fatty acids, i.e. “good” fats.

2. dark chocolate – it is rich in antioxidants and also contains 11 grams of fiber per 100 grams of product.

3. Popcorn – if consumed without salt and a lot of sweeteners, you can fill the daily requirement for fiber intake.

4. Chickpeas – a source of potassium and magnesium, gives a good feeling of satiety, without excessive calories.

5. Fish – more so marine fish – is rich in omega-3 fatty acids.

6. Seaweed – serves as a source of B vitamins, including B12, which improves lipid metabolism (the process of producing and breaking down fats in the body).

7. Quinoa – fiber, protein, magnesium, zinc, iron, potassium, antioxidants – and this is just a small part of the beneficial substances of the cereal.

8. Lentils – a good inorganic source of iron, especially in cases of vegan diets.

9. Beans – rich in fiber, protein and due to the pectin they contain, they keep you feeling satiated for a long time.

10. Dried fruits, especially apricots and raisins – rich in fiber, potassium and antioxidants.

11. nuts are a valuable source of healthy fats (monounsaturated), vitamins, minerals, a source of fiber and antioxidants, which helps to improve lipid metabolism.