Garlic reduces the risk of coronary heart diseases by preventing clotting in the vessels due to the nutrients it contains. It should be consumed by crushing 1 clove of garlic every day.
Fish and fish oil prolong bleeding time and are effective in reducing intravascular blockages. The omega-3 fatty acids it contains have high antioxidant properties. If you do not have gout, high uric acid or any kidney problems, you can consume fish as much as you want, grilled, steamed or smoked. Do not consume farmed fish frequently due to the non-organic substances they contain.
Walnuts and hazelnuts; contain magnesium and fiber, as well as omega-3 and vitamin E, which have high antioxidant properties. 5-6 hazelnuts and 2-3 walnuts should be consumed 3 times a week.
Oats, rye, whole wheat flour have preventive properties against heart diseases due to their vitamin B and E content. You can increase your consumption of oatmeal, whole wheat bread, barley, oats, rye breads, and bulgur rice.
The polyphenols found in green tea are effective in preventing heart diseases due to their antioxidant properties. It would be beneficial to increase the consumption of herbal teas such as green tea, sage, chamomile and fennel instead of black tea and coffee.
Red Grapes: It has a positive effect on heart diseases due to the high antioxidants it contains. . It is especially recommended to consume dried black grapes with seeds.
Tomato-paste has been shown in research to reduce the risk of heart diseases due to its high content of lycopene, which has antioxidant properties.
Linseedcontains unsaturated fatty acids, potassium, fiber, vitamin E and omega-3. In this way, it has a protective effect against heart diseases. You can consume 1 tablespoon of freshly ground flaxseed every day by adding it to foods such as yoghurt and soup. will help you. To increase fiber foods in your diet; eats white bread Choose whole wheat, rye and whole grain bread. Eat edible fruits with their shells and increase your consumption of fruits, vegetables and salads. Eat legumes (beans, chickpeas, lentils, etc.) at least 3 times a week. Eat bulgur pilaf instead of rice pilaf, and fruits with higher pulp content instead of fruit juice.
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