Listing 5 Heart-Healthy Menus Recommended by Cardiologists: Delicious and Risk-Reducing for Strong Blood Vessels

A collection of heart-nourishing healthy menus recommended by expert doctors, carefully selected for easy preparation and high benefits. These dishes help reduce the risk of heart disease and inflammation, suitable for working adults and the elderly.

"Heart disease" is no longer a distant concern, especially among stressed working-age individuals and elderly people whose bodily systems are beginning to decline. Recently, cardiology specialists revealed a "secret menu" that is not only delicious and filling but also contains key nutrients that directly support blood vessel and heart health. Here are the recommended dishes you should consider including in your next meal, compiled by Thairath Online.

An in-depth look at 5 heart-healthy menus recommended by doctors.

Choosing the right foods is crucial for disease prevention (Preventive Medicine). Many cardiologists agree that foods rich in antioxidants, high in fiber, and containing good fats are key. Here are five food items you should include in your diet.

1. Pumpkin Soup

Pumpkin is not only sweet and creamy but also rich in potassium, which plays an important role in controlling blood pressure. It also contains high levels of vitamin A and fiber, which aid digestion and reduce the absorption of unnecessary fats.

Tip: Avoid using large amounts of fresh cream; instead, substitute with plant-based coconut milk or low-fat milk.

2. Grilled Salmon Steak with Mixed Vegetables

Salmon is a source of omega-3 fatty acids, a good fat that helps lower blood triglycerides and reduce inflammation in heart blood vessels. When paired with dark-colored grilled vegetables like broccoli or carrots, it further enhances the intake of vitamins and minerals.

3. Oatmeal with Fresh Fruit

Oatmeal is a "superfood" for the heart because it contains beta-glucan, a soluble fiber that effectively lowers LDL (bad) cholesterol levels. It is recommended to top it with berries or apples to boost antioxidant intake.

4. Bean Chili or Boiled Bean Dishes (Bean-based Chili)

Various beans such as red beans, black beans, or peas are excellent sources of plant protein, low in fat, and very high in fiber. They help control blood sugar levels and support long-term heart health, ideal for those seeking varied clean eating options.

5. Green Leafy Vegetable Salad with Whole Grains

Green leafy vegetables like kale or spinach are high in vitamin K, which protects arteries and supports proper blood clotting. When eaten with grains like quinoa or nuts, it becomes a perfect heart-nourishing meal.

Tips for Preparing Heart-Healthy Menus from Doctors

Now that we know which menus are good for the heart, an equally important factor is the "preparation method" to preserve nutrients and avoid harming blood vessels. Expert doctors provide the following advice.

• Use healthy oils and reduce salt: You can roast seasonal vegetables using healthy oils like olive oil, and importantly, try to minimize the use of salt or seasoning.
• Avoid cream and sugar: It is advisable to avoid heavy cream, butter, and excessive sugar in your favorite dishes.
• Modify cooking methods: Switch from frying or heavily seasoning to baking, grilling, or stir-frying with minimal healthy oil.

Source:Parade