There is no single food that cures or prevents you from suffering from heart problems. But consume certain foods within a balanced and healthy diet can help reduce the risk of cardiovascular disease.
“The cardiovascular diseases (ECV) are the leading cause of death worldwide”, Says the World Health Organization. 80% of myocardial infarctions and premature cerebrovascular accidents (CVAs) are preventable, and food plays one of the most important roles.
In a heart-healthy diet, you should consume fruits and vegetables (at least 5 servings), legumes, whole grains, low-fat proteins, opt for healthy fats, limit saturated fats and avoid trans, as well as reduce sodium and sugar intake added.
The American Heart Association recommends consuming fatty fish to help reduce the risk of heart failure, coronary heart disease, heart attack and the most common type of stroke (ischemic).
Fatty fish or blue fish such as Salmon, the sardines, mackerel, herring, lake trout and tuna white, in addition to being very nutritious due to its protein, vitamin and mineral content, They are the main source of omega 3 fatty acids.
He Omega-3 it can help the heart beat at a steady rate and not drift into a dangerous or potentially fatal erratic rhythm. They also lower blood pressure and heart rate, improve blood vessel function, and, in higher doses, lower triglycerides and can ease inflammation.
Grapes, strawberries, blueberries, blackberries and other berries are rich in antioxidant polyphenols. Among its compounds to highlight are resveratrol and anthocyanins.
They have vasodilatory effects, attenuate the oxidation of low-density lipoproteins (LDL) and are also anti-inflammatory. The investigation suggests that anthocyanins have several effects on the body. They lower blood pressure and make blood vessels more elastic.
According to studies, people with heart benefits consume half cup Berries like blueberries or strawberries three or more times each week reaching up to a 34% less likely to have a heart attack.
2. Beans and other legumes
Beans, chickpeas, lentils, peas, and other legumes are very nutritious and benefit your heart. Among its beneficial content are fiber, folic acid, proteins and antioxidant polyphenols. They can significantly reduce levels of low-density lipoprotein (LDL) or “bad cholesterol.”
In addition to helping lower blood cholesterol, can prevent sugar spikes blood, both risk factors for cardiovascular disease.
An epidemiological follow-up study reveals that who eat legumes 4 or more times a week they have a 22% lower risk of heart disease and a 11% less risk of CVD.
4. Walnuts, almonds and peanuts
Almonds, hazelnuts, peanuts, walnuts, pistachios, and walnuts are excellent sources of healthy fats, protein, and are packed with fiber, minerals, vitamins, and antioxidants. Like fish, they also provide omega-3 fatty acids.
People who eat walnuts regularly (one ounce five or more times per week) are less likely to have heart attacks or die of heart disease. There are several ways that walnuts could have such an effect. The unsaturated fats they contain help lower LDL (bad) cholesterol and increase HDL (good) cholesterol, according to the Harvard School of Public Health.
He moderate consumption of 3 cups a day can reduce the risk of heart disease by 21% and stroke, according to multiple meta-analyzes. Researchers suggest that components in coffee other than caffeine may be protective. Coffee is rich in polyphenols which include chlorogenic acid and quinic acid.
I know recommends a daily caffeine intake of less than 400 mg of caffeine per day (approx. 4 cups of coffee). Consuming caffeine in excess can have effects such as increasing your heart rate.
Opt for filtered coffee, unfiltered coffee contains diterpenes, substances that can raise bad LDL cholesterol and triglycerides.
It may interest you: