Heart-healthy foods that reduce the risk of cardiovascular diseases such as high blood pressure, stroke or heart attacks are those rich in antioxidants, monounsaturated or polyunsaturated fibers, such as olive oil, garlic, oats, tomatoes, and sardines. .
In addition to taking care of the diet, it is also important to exercise at least 3 times a week, as it provides benefits such as stimulating blood supply, improving cardiovascular status and stimulating the appearance of new blood vessels, which reduces the risk of serious diseases. Sequels. heart attack or stroke.
- Extra virgin olive oil is rich in good fats and antioxidants that increase good cholesterol and reduce bad cholesterol.
- Improving blood circulation and helping to prevent atherosclerosis.
- To include it in your diet.
- You can add 1 tablespoon of olive oil to the lunch and dinner.
- And use it to season the salad or fry eggs.
- For example.
- Learn how to choose the best olive oil in the supermarket.
Red wine is rich in resveratrol, an antioxidant polyphenol that helps reduce problems such as heart disease, improves cholesterol and reduces inflammation. Resveratrol is also present in the seeds and skin of purple grapes, and is also present in whole grape juice.
Ideally, eat 1 glass of red wine a day, with about 150 to 200 ml for women and up to 300 ml for men.
Garlic has been used for many centuries as a healing food, and its main benefits are maintaining blood vessel health during aging, helping to control diabetes and cholesterol, lowering blood pressure, preventing prostate cancer and acting as an antifungal. Discover ways to use garlic to protect your heart.
Flaxseed is a seed rich in fiber and omega-3, a type of polyunsaturated fat that helps lower cholesterol, improves blood circulation and reduces inflammation. To absorb its fat, flaxseed must be consumed in flour form, because the intestine cannot digest the whole seed. You can also use supplements in capsules with flaxseed oil.
When the entire seed is consumed, its fibers remain intact, helping to combat constipation. Flax flour can be added to fruit for breakfast or sandwiches, in yogurt, salads and vitamins. Learn more about flaxseed oil.
Red fruits such as strawberry, steel, guava, blackberry, jabuticaba, watermelon, plum, raspberry and goji berry are rich in antioxidants that help prevent atherosclerosis, a disease that clogs blood vessels over time and can cause problems such as heart attack and stroke.
In addition, these fruits are also rich in vitamin C, lycopene, B vitamins and fiber, nutrients that help prevent problems such as cancer and premature aging. Discover all the benefits of these fruits.
Oatmeal is a fiber-rich cereal that helps control cholesterol, blood pressure and blood sugar, which is blood sugar. These fibers also stimulate intestinal function and maintain a healthy flora, essential for preventing diseases such as cancer and improving blood circulation.
To get its benefits, you should consume 1 to 2 tablespoons of oats a day, which can be included in recipes for vitamins, fruit salads, porridge or cakes and cookies.
Tomatoes are very rich in lycopene, one of the most powerful antioxidants that act in the body to improve circulation and prevent serious problems, such as cancer and atherosclerosis. Lycopene is mainly available when the tomato is heated, as is the case with tomato sauces, for example.
The use of tomato in the diet is very simple, as it adapts to various types of salads, stews, juices and sauces, combined with virtually all kinds of dishes.
Sardines, tuna and salmon are examples of omega-3-rich fish, a nutrient found in saltwater fish fat. Omega-3 is a good fat that helps regulate cholesterol levels, improves good cholesterol and prevents atherosclerosis.
In addition, it also reduces inflammation of the body as a whole, and these fish should be included in the diet at least 3 times a week. Meet other foods rich in omega-3s.
Dark chocolate, which starts with 70% cocoa, brings health benefits by having a high cocoa content, which adds good fats and antioxidants to chocolate. These nutrients work in the body by improving blood pressure, preventing the formation of ateroma plaques that clog blood vessels and improve blood sugar.
To obtain these benefits it is recommended to consume about 3 squares of bitter chocolate a day, which is equivalent to about 30 g.
Avocado is rich in monounsaturated fats, able to increase good cholesterol and reduce the level of bad cholesterol in the blood. In addition, avocado is also rich in carotenoids, potassium and folic acid, nutrients that improve blood circulation.
Avocado can be used in vitamins, salads or eaten in the form of guacamole, which is a delicious recipe savory with this fruit. Find out how to do this here.
In addition to eating these foods in your diet, it is also important to avoid eating foods high in sugar, white flour and bad fats, such as sausages, sausages, ham, cakes, sweets and snacks. To help, see 10 healthy exchanges to help protect your heart.