‘My Heart Trembles in the Cold’… 5 Foods to Build a Strong Heart

During the bitter cold of winter, it's important to be mindful of heart disease when going outside.

Typically, a lack of exercise, along with obesity, high blood pressure, high cholesterol, and poor eating habits, are the main factors that increase the risk of heart disease.

The heart is an organ slightly larger than your fist, made of muscle,

and its role is to pump blood, carrying oxygen and nutrients, throughout the body.

Especially in winter, as temperatures drop and physical activity decreases,

the risk of heart disease becomes even higher. Let's explore foods that help maintain a strong heart during winter.

◆ Walnuts Lower ‘Bad’ Cholesterol (LDL)

A handful of walnuts a day can lower ‘bad’ cholesterol (LDL) levels.

They also protect the heart arteries from inflammation. This is thanks to the protein, fiber,

plant sterols, and healthy fats, known as monounsaturated fats, abundant in walnuts.

Eating almonds instead of walnuts can provide similar benefits.

◆ Omega-3 Fish like Mackerel and Spanish Mackerel

For heart health, foods rich in omega-3 fatty acids are paramount.

Omega-3 fatty acids help the heart beat regularly and maintain blood pressure at normal levels.

It is effective to consume fish rich in omega-3 fatty acids, such as mackerel, salmon, herring, Spanish mackerel, and trout, at least twice a week.

Sardines and tuna also play the same role.

◆ Black Beans Lower Blood Pressure and Cholesterol

Black beans are packed with nutrients beneficial for heart health.

Folate, magnesium, and antioxidants lower blood pressure.

Fiber contributes to regulating cholesterol and blood sugar levels.

It is effective to add a handful of black beans when cooking rice.

For side dishes, ‘kongjaban’ (sweet and savory braised beans) is good, and all types of beans, such as edamame and peas, are beneficial.

Eating tofu also has the same effect.

◆ Olive Oil Rich in Antioxidants

Abundant antioxidants protect blood vessels.

When making a salad, it's good to drizzle olive oil over it.

You can also dip bread in it. Using olive oil instead of saturated fats like butter when cooking

also helps lower cholesterol levels.

◆ Rosemary is Good for Heart Health

Rosemary is good for the brain, stomach, and heart. When cooking, it's effective to reduce salt and instead add various herbs like rosemary,

oregano, sage, or thyme.

You can enjoy their rich aroma and heart-healthy benefits.

Source: Kormedi.com