Top 20 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 in recent years the number of deaths from heart disease has declined, they continue to be the leading cause of death in the world. The good news is that we now know a lot more about how to prevent cardiovascular disease, which includes both stroke and heart attack. It’s clear that healthy eating and a healthy lifestyle with regular exercise can make a huge difference. We have compiled for you a list of 30 foods that you should adopt to reduce 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 buildup 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 dietary supplements.
Oat flakes are rich in soluble fiber, which has 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 better to choose old-fashioned or even quick-cooking oatmeal. Other foods made from whole grains such as bread, pasta and corn grits are good for the heart as long as they contain whole grain cereals.
Blueberries, but also strawberries and other berries. According to a recent study, women aged 25 to 42 who consume more than three servings of blueberries and strawberries a week have a 32% lower risk of having a heart attack. The authors of this study attribute this advantage to known compounds. as anthocyanins and flavonoids (which are antioxidants) that can lower blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue color.
Several studies concur that dark chocolate is good for your heart. For example, a 2012 study found that daily consumption of chocolate can reduce nonfatal heart attacks and strokes in people who are at high risk for these problems. Attention: the real dark chocolate must consist of at least 60 to 70% of cocoa. Dark chocolate contains flavonoids called polyphenols that help lower blood pressure. On the other hand (and unfortunately), milk chocolate and most chocolate bars are not recommended.
Women who consume large amounts of flavonoids found in oranges and grapefruit 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. Beware of citrus juices that contain added sugar. Also, be aware that products containing grapefruit can interfere with the action of cholesterol-lowering drugs.
Soy products, including tofu and soymilk, can add protein to your diet without adding unhealthy fats and cholesterol. Soy products 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 diet rich in refined carbohydrates. Finally, compared to milk or other proteins, soy protein can actually lower LDL or “bad” cholesterol.
There is no reason to flee the potatoes on the grounds 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 rich in potassium, which can help lower blood pressure. They are also high in fiber, which can reduce the risk of heart disease.
You should eat 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 reduce the risk of heart attack. In addition, because they are low in calories and low in sugar, they are compatible with a healthy diet.
The watermelon culture is recounted in ancient Egypt, more than 5000 years ago, in the Nile Valley. Fruit star of the summer, this refreshing fruit is composed of 92% water. Not only does it hydrate, but 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 as well as the division of cells. Rich in antioxidants such as lycopene (red tomato also contains), watermelon contributes to the health of your heart. Do not forget to decorate your breakfast or your snacks with a slice of watermelon.
Nuts include almonds, walnuts, pistachios, peanuts and macadamia nuts, whose fibers are excellent for your heart. These fruits also contain vitamin E, which helps lower bad cholesterol. Some nuts, such as nuts, are also rich in omega-3 fatty acids. Be careful, however, avoid salted nuts.
Some nuts that are good for your heart include almonds. They deserve special attention. According to researchers at the University of Toronto (Canada), consuming 30 grams of almonds a day would reduce the level of bad cholesterol by 10 to 20%. Tests have shown that such a diet has a level of effectiveness almost comparable to that of a cholesterol-lowering drug! These virtues are linked to the richness of this dry fruit vitamin E. Although the kernel is caloric, several studies conducted in the 2000s showed that its consumption did not cause weight gain. So do not hesitate to add this dry fruit to your diet. It goes very well with cottage cheese. You can also enjoy it in a simple snack.
Garlic has been used for 5,000 years. Greek athletes used it to boost their sports performance, taking advantage of the properties of vasodilatation and broncho-dilation of this food that also helps fight against bad cholesterol.
Prefer raw garlic with cooked garlic. Thus, the recommended amount to reduce the risk of cardiovascular problems is 2 to 5 grams for raw garlic and 10 to 15 grams for cooked garlic.
This cereal has been cultivated for millennia. Barley is rich in tocotrienol, a form of vitamin E with strong antioxidant properties. In addition, several studies highlight the ability of tocotrienols to limit the proliferation of cancer cells. Finally, barley is rich in soluble fiber, nutrients that can reduce blood cholesterol levels and fight against the peak insulin. The next time you make a cake, consider mixing your wheat flour with barley flour!
Since legumes come from plants, the latter, such as beans, lentils and peas, are an excellent source of protein without containing much unhealthy fat. One study found that people who eat legumes at least four times a week have a 22% lower risk of having heart disease compared to people who consume less than once a week. In addition, legumes can help control blood sugar levels in people with diabetes. Note that among legumes, black beans have a high magnesium content, making them an excellent choice for the risk of cardiovascular disease.
Extra virgin olive oil
According to one study, people with a high risk of heart disease and having followed a Mediterranean diet (rich in cereals, fruits, vegetables) supplemented by the consumption of nuts and at least four tablespoons a day of cooking oil. Olive were able to observe a 30% reduction in the risk of heart attacks, stroke and death. Olive oil is a good source of monounsaturated fatty acids, which helps lower cholesterol and blood sugar levels. Olives themselves, whether green or black, are another source of “good” fat. Add them to your dishes!
Chives, marjoram, rosemary, mint and thyme are rich in antioxidants. These aromatic herbs strengthen the immune system and protect you from cardiovascular risks. Recommended in salt-free diets because of their low sodium content, aromatic herbs can be used to enhance your dishes.
The Cayenne pepper
In the same vein as the aromatic herbs is the cayenne pepper. The burning sensation associated with chilli actually comes from capsaicin, an antioxidant that promotes basal metabolism. In addition, capsaicin promotes the synthesis of two hormones, adrenaline and norepinephrine. These hormones burn sugars and fat reserves and are therefore recommended in dieting. Attention must be known to consume it in moderation to avoid intestinal irritation.
The red wine
Red wine would reduce the risk of heart disease. However, it’s all about balance. Thus, consuming more than two drinks a day would have the opposite effect. For some researchers, it is a compound called resveratrol, which gives the wine its benefits. However, if this is not your habit, you do not need to drink! Resveratrol is found in other foods, such as peanut butter and grapes.
The history of the cherry goes back a long time. Its culture dates back to the 4th century BC! France for its part, owes the intensive culture of cherry to Louis XV who adored this fruit. Cherry is known for its phenolic compounds (especially anthocyanins) with antioxidant properties. Besides, it is one of the most antioxidant fruits. In practice these antioxidants neutralize the free radicals responsible for a plaque on the artery wall that obstructs the circulation of blood and increases the risk of cardiovascular disease.
The great favorite in Asia, green tea has become more and more popular in the West. It’s no longer a scoop: green tea is good for the heart. A recent study found that people who drank more than four cups of green tea a day saw their risk of cardiovascular disease and stroke decreased by 20% compared to people who “rarely” drink this drink. Antioxidants known as catechins could be responsible for this effect.
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