10 Excellent Foods For Your Heart
To prevent heart attacks, it is important to avoid unhealthy foods but also to eat foods rich in nutrients, fiber and healthy fats. While the number of deaths due to heart disease has declined in recent years, they remain the leading cause of death in the world. The good news is that we now know much more about how to prevent cardiovascular disease, which includes both stroke and heart attacks. It is clear that a healthy diet and a healthy lifestyle enhanced with regular exercise can make a huge difference. We have compiled a list of 30 foods you should adopt to limit the risk of cardiovascular disease.
Because it contains large amounts of omega-3 fatty acids, salmon helps reduce the risk of arrhythmia (irregular heartbeat) and atherosclerosis (plaque build-up in the arteries) as well as triglyceride levels. Doctors recommend eating fish and preferably fatty fish at least twice a week. Omega-3 fatty acids are also found in food supplements.
Discover 29 other foods beneficial to your heart in the following pages .
2. Oatmeal flakes
Oatmeal flakes are rich in soluble fiber, which have the particularity of reducing cholesterol. They act like a sponge in the digestive system and absorb cholesterol so that it is eliminated from the body and not absorbed into the bloodstream. Dieticians recommend avoiding instant oatmeal because they often contain sugar. It is best to choose old-fashioned or even quick-cooking oatmeal. Other foods made from whole grains such as bread, pasta and corn grits are also good for the heart as long as they contain whole grains.
Blueberries, but also strawberries and other berries. According to a recent study, women aged 25 to 42 who consume more than three portions of blueberries and strawberries per week have a 32% lower risk of heart attack. The authors of this study attribute this benefit to known compounds Under the name of anthocyanins and flavonoids (which are antioxidants) likely to decrease blood pressure and dilate the blood vessels. The anthocyanins give the plants their red and blue color.
4. Black chocolate
Several studies agree that dark chocolate is good for your heart. For example, a study conducted in 2012 found that daily consumption of chocolate could reduce non-fatal heart attacks and strokes in those at high risk for these problems. Attention: the real dark chocolate must be made of at least 60 to 70% cocoa. Dark chocolate contains flavonoids called polyphenols which contribute to the decrease in blood pressure. On the other hand (and unfortunately), milk chocolate and most chocolate bars are not recommended.
5. Citrus fruits
Women who consume large quantities of flavonoids such as in oranges and grapefruits have a 19% lower risk of having an ischemic stroke (caused by a clot). Citrus fruits are also rich in vitamin C, which has been associated with a lower risk of heart disease. Be wary of citrus juices that contain added sugar. Also, be aware that products containing grapefruit may interfere with the action of drugs to reduce cholesterol.
Products derived from soybeans, including tofu and soy milk, add protein to your diet without adding unhealthy fats and cholesterol. Products derived from soybeans contain high levels of polyunsaturated fatty acids (good for your health), fiber, vitamins and minerals. What’s more, soy can reduce blood pressure in people who have a high-carbohydrate refined diet. Finally, compared to milk or other proteins, soy protein can actually decrease LDL or “bad” cholesterol
7. The potato
There is no reason to run away from potatoes on the pretext that they are stuffed with this “bad” starch. As long as they are not in the form of fried products, potatoes are good for your heart. They are high in potassium, which can help lower blood pressure. They are also high in fiber, which can reduce the risk of heart disease.
You should consume more tomatoes! As for potatoes, tomatoes are rich in potassium, which is very good for the heart. In addition, they are a good source of lycopene. Lycopene is an antioxidant carotenoid that can help get rid of “bad” cholesterol, keep blood vessels open and decrease the risk of heart attack. Moreover, since they are low in calories and low in sugar, they are compatible with a healthy diet.
We trace the culture of watermelon to ancient Egypt, that is more than 5000 years ago, in the valley of the Nile. Fruit star of the summer, this refreshing fruit is composed with 92% of water. Not only does it hydrate, it also contains many elements that are vital to the body, such as citrulline, which is used in the synthesis of arginine, an amino acid that promotes the healing process and the division of cells. Rich in antioxidants such as lycopene (the red tomato also contains), watermelon contributes to the health of your heart. So think about adding a breakfast of your breakfast or snacks of a slice of watermelon.
Nuts include almonds, walnuts, pistachios, peanuts and macadamia nuts, the fibers of which are excellent for your heart. These fruits also contain vitamin E, which helps to lower the bad cholesterol. Some nuts, such as nuts, are also rich in omega-3 fatty acids. Be careful, however, avoid salt nuts.