Good nutrition for your heart and blood vessels
dr. As a cardiologist, Janneke Wittekoek has been working with women’s hearts for more than 15 years. Together with Prince Marcia van den Bergh she wrote the book Healthy heart with 50 recipes and tips for a fit and healthy woman’s heart. A good reason to ask Janneke about her ten favorite products that are good to eat for your heart.
1. Apple
“An apple a day keeps the doctor away”! Recent American research has shown that eating two apples a day has a positive effect in lowering LDL cholesterol.
listen to your heart
If you get something to your heart, you go into the medical mill. Heart film, scans, blood tests and lots of medicines. In the new Plusspecial about the heart you can read everything about this medical mill and what you can do to keep your heart healthy. Now for only €9.95!
2. Avocado
Fat healthy! Officially, avocados are fruits, they are full of unsaturated fats (healthy fats), which are good for the heart and blood vessels and lower your cholesterol. The high potassium content lowers blood pressure. You can speed up the ripening process of an avocado by storing it next to an apple and banana.
3. Blueberries
Small is beautiful. The ‘blue wonders’ contain anthocyanin, a substance that gives the berry its blue color. Anthocyanins can, among other things, ensure that the fat accumulation of, for example, cholesterol in the blood vessels is reduced and it has an anti-inflammatory effect.
4. Broccoli
Did you know that broccoli is actually the flower of a plant? Broccoli is a popular vegetable and for good reason. In addition to being anti-inflammatory, detoxifying, the vegetable full of antioxidants also appears to have a positive influence on the blood circulation, this is due to the substance sulforaphane.
5. Oatmeal
Oatmeal is perfect for quickly preparing a tasty and nutritious breakfast. The soluble fiber keeps you full for longer. These fibers also help to lower your bad LDL cholesterol. The carbohydrates in oatmeal are absorbed slowly by your body, so that there is no rapid spike in your blood glucose level and the energy is slowly released into your blood. Oats are also an important source of protein, calcium, iron, magnesium, zinc, copper, thiamine and vitamin E.
6. Garlic
Garlic has a beneficial effect on the blood circulation and can therefore lower blood pressure. This is due to the substance alicin. Chew a parsley or mint leaf after eating (too much) garlic to neutralize the overpowering odor.
7. Cinnamon
Cinnamon has been used for centuries for food preparation and medicine. Why? Cinnamon can help with colds, nausea, diarrhea and menstrual cramps. Various international studies have shown that cinnamon has a positive effect on your blood sugar level, with test subjects that cinnamon balances the blood sugar level after a meal.
8. Turmeric
Turmeric is also known as turmeric. In eastern countries it is used to give color and taste to dishes. The powerful turmeric has been used for many years to promote health and is particularly popular for its anti-inflammatory and antioxidant properties. Make turmeric tea or use it to spice up your food.
9. Walnuts
Walnuts are packed with omega-3 fatty acids, vitamin E, fiber and folate. They are also rich in monounsaturated fatty acids. Walnuts have a beneficial effect on our blood vessels. Walnuts have been shown in multiple studies to lower cholesterol (LDL) and increase good cholesterol (HDL).
10. Oily fish: salmon, mackerel, trout
Oily fish such as salmon, mackerel, trout, sardines contain a lot of omega-3 fatty acids. These help to lower the triglyceride level in our blood. This can lower his cholesterol. Use as little salt or sauce as possible when you eat fish.
