To prevent heart attacks and other heart problems such as high cholesterol and atherosclerosis, you need to increase intake of omega-3-rich foods, such as saltwater fish, oil and flaxseeds, chestnuts and nuts.
Omega 3 is a good fat that acts in the body as an antioxidant and anti-inflammatory, having the advantage of lowering bad cholesterol, increasing good cholesterol, improving blood circulation and nervous system function, being important for memory.
- Foods rich in omega 3 are mainly saltwater fish such as sardines.
- Salmon and tuna.
- Seeds such as flaxseed.
- Sesame and chia.
- Eggs and oiled fruits such as chestnuts.
- Nuts and almonds.
In addition, it can also be found in products fortified with this nutrient, such as milk, eggs and margarine.See the amount of omega 3 in your food.
To have a diet rich in omega 3, fish must be consumed 2 to 3 times a week and include a nutrient-rich food per day.
Here’s an example of a 3-day diet rich in this nutrient
1 glass of milk with sugar-free coffee
1 wholemeal bread with cheese and sesame
1 orange
1 yogurt with
1 teaspoon lyx
3 curd toast 1/2 avocado puree
1 cup milk with 30g whole grains and 1/2 tablespoon wheat bran
1 banana
1 grilled salmon fillet
2 boiled potatoes
lettuce, tomato and cucumber salad
1 round
Tuna paste with tomato sauce
Broccoli, chickpeas and purple onion salad
5 strawberries
2 roasted sardines
4 tablespoons rice
1 teaspoon beans
2 slices pineapple
1 yogurt
1 cheese bun
On days when the main course is meat or chicken, the preparation should be done with canola oil or add 1 teaspoon of linaza oil in ready crying.
Watch the video below and discover the benefits of omega 3: