Roskachestvo talked about the benefits of plant foods for heart health

An increase in the proportion of plant-based foods in the diet has a positive effect on heart health, Olesya Makhova, head of the Competence Center for the Development of Plant-based Products from Roskachestvo, told Izvestia on July 31.

"Legumes, especially black beans, are extremely beneficial for the heart due to their content of folic acid, antioxidants and magnesium. These substances help control blood pressure, cholesterol and blood sugar levels. Walnuts are a valuable product for the cardiovascular system," the expert explained.

According to her, even a small handful a day lowers cholesterol and protects the arteries from inflammation due to omega-3 acids, plant steroids and fiber. Tofu, a soy protein with beneficial minerals, fiber, and polyunsaturated fats, is an excellent choice for a healthy diet and maintaining heart health.

It is also worth paying attention to the healthy fats found in avocados, olive oil, chia seeds and flax. Unlike saturated animal fats, these foods are rich in mono- and polyunsaturated fatty acids, including omega-3. They not only lower the level of "bad" cholesterol, but also increase the level of "good" cholesterol, which is directly related to reducing the risk of heart attacks and strokes.

They like it heavier: what fruits and vegetables can not be eaten every day

Experts advise taking into account the glycemic index of foods.

In addition, plant foods are rich in potassium, such as bananas, spinach, and potatoes. This helps to normalize blood pressure.

"A well—designed plant-based diet is not just the exclusion of certain foods from the menu, but a thoughtful approach to nutrition, supported by scientific research. We are talking about a conscious choice in favor of those products that nature has endowed with everything necessary for the full functioning of the body," said Makhova.

The consistent inclusion of a variety of vegetables, fruits, whole grains, legumes, nuts and healthy vegetable fats in the daily menu creates a powerful protective effect. Such a diet works in a complex way: it lowers cholesterol, normalizes blood pressure, reduces inflammatory processes and provides the body with antioxidants.

On July 2, economist Dmitry Morkovkin said that early watermelons can be dangerous to health, as some Russian farmers abuse various fertilizers for their growth. According to him, safe Russian watermelons appear in late July and early August, and early specimens are considered not very useful due to the use of accelerated cultivation technologies using growth stimulants.

All important news is on the Izvestia channel in the MAX messenger.