غذاهای مفید برای سلامت قلب
- بازدید:12638
- دسته: تغذیه سالم
- به این مطلب امتیاز دهید
در سال 2008 معمول ترین علل مرگ بیماریهای قلب و عروقی بودند که باعث ۳۰ درصد از موارد مرگ شدند. از این میزان بیش از سه چهارم به دلیل بیماری شریانهای کرونری و سکته بوده است.
عوامل خطر مواردی اعم از: سیگار کشیدن, اضافه وزن , عدم فعالیتهای ورزشی کافی, کلسترول بالا, فشار خون بالا, نوعی دیابت که به شکلی ضعیف کنترل شده و موارد دیگر از جمله عامل های بیماری های قلبی عروقی هستند.
در این مطلب چند غذای مفید برای سلامت قلب را به شما معرفی خواهیم کرد با مای هربال همراه باشید.
گیاهان تازه : یکی از مواد غذایی برای قلب مصرف گیاهان تازه است به جای مصرف نمک, شکر و چربیهای ترانس, سبزیجات تازه را به رژیم غذایی خود اضافه کنید. آویشن, رزماری, پونهی کوهی از جمله گیاهانی هستند که دارای آنتی اکسیدان می باشند.
لوبیای سیاه : لوبیای سیاه نیز از جمله دوستان قلب است که شامل اسیدفولیک, آنتیاکسیدان, منیزیوم همراه با فیبر غذایی است و به کنترل کلسترول و سطح قند خون کمک میکند.
برای داشتن قلبی سالم از مصرف لوبیای سیاه غافل نباشید.
ماهی سالمون : ماهی سالمون شامل امگا۳ فراونی است. امگا۳ باعث کاهش خطر بینظمی ضربان قلب و افت فشار خون می شود همچنین دارای مقادیر پایین تری گلسیرید است و برای قلب مفید است. بهتر است این ماده غذایی مفید را هفتهای دو وعده استفاده کنید.
روغن زیتون فوق بکر : این نوع روغن زیتون با فشردن زیتون بدست میآید و عاری از مواد شیمیایی و سرشار از آنتیاکسیدان است که به حفظ رگهای خونی کمک میکند. علاوه بر آن سرشار از چربیهای اشباع نشده است که بهترین جایگزین برای روغنهای اشباع شده (مانند کره) میباشد. شما می توانید روغن زیتون را در سالاد یا پختن سبزیجات استفاده کنید.
گردو: از دیگر مواد غذایی مفید برای سلامت قلب گردو است . یک مشت کوچک مغز گردو در روز در پایین آمدن کلسترول خون و کاهش تورم رگهای خونی موثر است . گردو شامل امگا۳۳, چربیهای اشباع نشده و فیبر است. فواید آن زمانی به چشم میآید که جایگزین چربیهای بد مانند چیپس و کیک شود. از گردو می توان در سالاد نیز استفاده کرد.
بادام : خلال بادام را می توانید همراه با سبزیجات, ماهی, جوجه و انواع دسرها مصرف کنید.بادام شامل استروئیدهای گیاهی, فیبر و چربیهای مفید برای قلب است و در صورتی که جایگزین چربی های بد در رژیم غذایی شود به کاهش کلسترول بد LDLکمک میکند. کافیست در روز یک مشت کوچک مغز بادام بخورید و قلبی سالم داشته باشید.
پنیر توفو : سرشار از پروتئین سویا و دارای مواد معدنی مفید برای قلب است که می توانید در انواع غذاها از آن استفاده کنید.
مرکبات : شامل فیبر فراوان, پتاسیم و مواد ضدکلسترول هستند که به تنظیم فشارخون نیز کمک می کنند و از دیگر مواد غذایی مفید قلب بشمار می روند. یک پرتقال متوسط حدود ۶۲ کالری انرژی و ۳ گرم فیبر دارد.
برگ چغندر : سرشار از پتاسیم و منیزیوم و مواد معدنی است که به کنترل فشار خون کمک میکند و در سلامت قلب نیز موثر است.
هویج : این سبزی ترد و شیرین به کنترل قند خون کمک میکند و به دلیل اینکه سرشار از فیبرهای محلول در آب است برای تنظیم کلسترول خون نیز مفید است . یکی از موارد مصرف آن استفاده از پورهی هویج در سس ماکارونی است.
جو و جودوسر : این ماده غذایی را میتوان جایگزین برنج کرد یا برای تهیه سوپ از آن استفاده کرد. فیبر موجود در جو به کاهش کلسترول و قند خون کمک میکند و از جمله مواد غذایی مفید برای قلب بشمار می رود.
دانه کتان : این دانه براق شامل ۳ ماده مفید برای قلب است که عبارتند از فیبر, لیگانان, و امگا۳ گیاهی. شما می توانید برای هضم بهتر دانه کتان آن را آسیاب کنید و همراه با ماست, حبوبات , غلات یا سالاد مصرف کنید.
ماست کمچربی : ماست ماده غذایی مفید برای قلب که ۲ برابر شیر کلسیم و پتاسیم دارد. از محصولات کمچربی ماست استفاده کنید. ماست علاوه بر اینکه برای قلب مفید است به کنترل فشار خون نیز کمک میکند و برای سلامت استخوانها هم مفید است.
قهوه : قهوه و چای نیز به سلامت قلب کمک میکنند. بر اسا تحقیقات انجام شده مشخص شده است کسانی که روزی ۳ تا ۴ فنجان چای یا قهوه مینوشند کمتر به دیابت مبتلا میشوند. البته در صورتیکه مبتلا به فشارخون هستید در مصرف قهوه دقت کنید چون ممکن است اثر منفی بر فشارخون داشته باشد.
گیلاس : این میوه خوشمزه شامل آنتوسیانین است که به حفظ سلامتی عروق کمک میکند. گیلاس را می توانید به شکل تازه, کمپوت یا خشک شده استفاده کنید.
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