10 Foods Good for the Heart

Prof. Dr. Nevrez Koylan, Cardiologist and Internal Medicine Specialist at Anadolu Health Ataşehir Medical Centre, provided information on 10 nutrients to support circulatory system health.

The intense stress, sedentary lifestyle and unhealthy eating habits brought by modern life seriously threaten blood vessel and heart health. Prof. Dr. Nevrez Koylan, Cardiologist and Internal Medicine Specialist at Anadolu Health Ataşehir Medical Centre, noting that many parts of the body, especially the circulatory system, are harmed by these factors, stated: "Our heart, which beats approximately 100,000 times a day and pumps life—blood—to our entire body, is vital to protect in many ways. Additionally, it is very important to pay attention to blood vessel health not only for the heart but for the healthy functioning of all organs. Through small improvements in our eating habits, such as avoiding processed products, reducing excessive salt intake and avoiding trans fats, it is very easy to strengthen our blood vessel health against possible ailments."

Wild blueberries
Thanks to the powerful antioxidants in wild blueberries, they protect blood vessels from oxidative stress and increase the elasticity of blood vessels. This allows blood flow through the vessels to occur smoothly and supports the circulatory system.

Fatty fish
Fatty fish are rich in omega-3 fatty acids. Omega-3s reduce inflammation in the body, balance blood pressure and prevent vessel blockages. The American Heart Association recommends consuming fatty fish at least twice a week for heart and vessel health.

Olive oil
Cold-pressed extra virgin olive oil is rich in monounsaturated fats and polyphenols that prevent vessel stiffness. Scientific studies have shown that the version of the Mediterranean diet enriched with olive oil reduces vessel disease.

Spinach
Spinach is rich in folate, magnesium and nitrates. Nitrates help expand blood vessels and increase blood flow. Research has confirmed the positive effects of leafy green vegetables on vessel health.

Dark chocolate
Chocolate containing 70 percent or higher cocoa contains antioxidant compounds called flavonoids. These substances promote vessel dilation, facilitating blood circulation, while also reducing blood pressure.

Walnuts
Walnuts are quite rich in alpha-linolenic acid, or plant-based omega-3, and vitamin E. Omega-3 and vitamin E, thanks to their anti-inflammatory properties, help protect vessel walls. A study published in Circulation Journal revealed that walnut consumption reduced LDL cholesterol and vessel stiffness.

Tomatoes
Tomatoes contain lycopene, a powerful antioxidant. Lycopene contributes to heart and vessel health by reducing damage to vessel walls.

Oats
Oats contain soluble fibre called beta-glucan. This fibre protects vessels by lowering cholesterol.

Garlic
Garlic, thanks to the allicin compound it contains, promotes relaxation of blood vessels and lowers blood pressure.

Green tea
Green tea, thanks to its components, reduces vessel inflammation and balances cholesterol. It is possible to encounter many studies claiming that regular green tea consumption reduces the risk of heart attack.

Regarding the topic, Cardiologist and Internal Medicine Specialist Prof. Dr. Nevrez Koylan cautioned: "It should not be forgotten that, beyond the 10 examples given, generally having balanced, regular and healthy eating habits is of fundamental importance in the prevention of cardiovascular diseases. To maintain a healthy and properly functioning heart, lifestyle habits may need to be reviewed."