General recommendations
If you have thought about how to maintain the health of the heart and blood vessels, first of all, give up sweets and fast food. Eat natural sweets (marshmallows, lozenges, honey) no more than 2 times a week, and on other days eat seasonal fruits (apples, persimmons, pomegranates).
Each meal should contain protein, complex carbohydrates and fiber. Avoid too salty foods, because they contribute to the appearance of edema, which can already bother patients with heart problems.
Foods that are good for the cardiovascular system
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Bananas
It is not only an excellent “antidepressant”, but also one of the most popular and useful snacks, which will provide the body with potassium, which is so necessary for the rhythmic work of the heart. Bananas are quite high in calories. But at the same time, they improve the digestion process, which is important for the whole body. The main thing is not to eat too much; one fruit is enough to get benefits and energy.
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Oranges
Everyone knows that these fruits are rich in vitamin C, but these fruits are also rich in potassium and folic acid. Their appearance, smell and taste can lift your mood, and the calories in such a product are less than fifty per hundred grams!
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Unpolished rice.
It is much more useful than white, because it is not devoid of bran and useful substances. In order for such rice to cook faster, you can soak it overnight in cool water. Unpolished rice can be used for both main dishes and desserts, such as puddings.
Such products are available to most people anywhere on the planet, the main thing is the desire to take care of your body.
Menu
In winter, you can eat such a breakfast for the heart and blood vessels – muesli with warmed milk or a couple of toasts with cheese and salmon or tuna. Before lunch, eat an avocado with a small piece of cheese. For lunch, eat broth and a side dish of stewed vegetables or spaghetti with tomato sauce. In the afternoon, it is better to eat one fruit (for example, an orange or a banana), and for dinner something low-calorie, for example, baked apples. Do not forget that it is better not to eat a lot of sweets.
Let’s take a closer look at menu options that will help your heart and blood vessels become healthier in winter:
Breakfast:
- Oatmeal porridge – 200 g, natural yogurt – 100 g, tea with honey or coffee
- Cheese casserole – 200 g, fruit
Dinner:
- Baked broccoli, baked potatoes, 200 g of fish (or fish cutlet)
- Boiled beef with oatmeal, vegetable salad
Dinner:
- 200 g of baked trout or salmon with lemon juice
- 200 g of low-fat cheese, fruit
- Brussels sprouts – 200 g, a glass of yogurt
Snacks:
- Seasonal fruits, some hard cheese, cottage cheese, 30 g of nuts or 1-2 dried fruits.
But remember that although a healthy diet is important for the health of the heart and blood vessels, if you have any diseases of these organs it may be necessary to take certain medications, for example, Ezemibe for atherosclerosis or Betaloc for hypertension.