To prevent heart disease and keep it in shape, it is very important to maintain an ideal weight, perform regular exercise and eat a healthy diet.
Food plays a very important role in the prevention of heart attacks and cardiovascular accidents, since it helps to avoid the causes and factors that predispose to its appearance, which are mainly diabetes, obesity, high cholesterol and hypertension.
Therefore, today I bring you 14 foods that you can include in your usual diet to promote the health of your heart and avoid cardiovascular accidents. Do not miss this article!
Why can cardiovascular accidents occur?
One of the most important organs of our body is the heart, which is responsible for pumping the blood to reach all the cells of your body.
If for some reason, the blood supply is blocked and does not reach all sections of the heart, a heart attack occurs, also called a cardiovascular accident.
Ailments related to the heart are one of the biggest causes of mortality worldwide, and although age and family history may increase the risk of suffering them, most of the risk factors can be avoided by following a healthy lifestyle .
Why are healthy foods needed for the heart?
In addition to avoiding overweight, there are three indexes that should be controlled to have a lower chance of suffering a heart attack, and are:
Cholesterol: it is a natural fat that is present in the cells of the body and is necessary for the body to function properly, but whose blood levels should not exceed 200 milligrams per deciliter. Although most of it is produced in the liver, it can also be obtained through what you eat.
Glucose: is the main source of energy for the human body, and is obtained through food, mainly through carbohydrates. If the levels are adequate, there is a lower risk of diabetes, which is a factor that increases the risk of suffering a cardiovascular accident.
Blood pressure: the heart is the organ that pumps blood through arteries and veins to reach all organs and cells of the body, but when this pressure is too high, cardiovascular problems can occur. Taking care of the food with nutrients that favor the correct functioning of the circulatory system, this risk is reduced.
Fortunately, these risk factors can be controlled through diet, some exercise and sometimes with proper medication if prescribed by the doctor. Everything you eat has a significant effect on your cardiovascular health, and hence the importance of taking care of your diet.
A healthy diet rich in fruits and vegetables, the fresher, better, cereals and whole grains, fish, lean meats such as chicken and turkey, legumes, seeds and unsaturated fats can help you maintain good cardiovascular health. Yes, it decreases as much as you can the consumption of saturated fats, refined sugar, salt and alcohol, which are enemies of good cardiovascular health.
What are those heart-healthy foods?
In addition to a healthy diet and a little exercise, there are certain foods that produce a positive effect on your cardiovascular health, and that you can include among your usual foods to benefit from all their properties, and they are the following:
1. Olive oil
You could not miss the olive oil in this list, because thanks to its high content of monounsaturated and polyunsaturated fatty acids, it provides important benefits for cardiovascular health, since it raises the levels of good cholesterol, lowers the levels of bad cholesterol, contributes to maintain blood pressure at optimal levels avoiding hypertension and prevents the onset of diabetes.
Therefore, it becomes the number 1 food that promotes good cardiovascular health by reducing the risk of cardiovascular accidents such as thrombosis or heart attack.
2. Black Chocolate
Cocoa is a good source of flavonoids, a substance that has a powerful anti-inflammatory and antioxidant activity. Flavonoids have the ability to improve your levels of nitric oxide, widening the veins and allowing a decrease in blood pressure. According to a study published in The Journal of Nutrition, revealed that people under study who took dark chocolate for 15 days, experienced both a decrease in their blood pressure levels and an improvement in their glucose resistance.
Remember that to benefit from these properties, chocolate must contain a minimum of 70% cocoa, otherwise it can take a lot of sugar that is not convenient. So, if your body asks for a little black chocolate, give yourself a break and take a few ounces.
Pomegranates can do a lot of good to your cardiovascular health. Thanks to their good properties, they reduce the formation of deposits in the veins, reducing cholesterol levels.
According to a study published in the American Journal of Clinical Nutrition in May 2000, the habitual consumption of pomegranate juice increases the activity of an enzyme that combats the oxidation of cholesterol by improving its levels.
Garlic, in addition to providing a unique flavor to your dishes, are great allies for cardiovascular health, since they have the ability to lower blood pressure.
When a clove of garlic is chopped or crushed, a substance, allicin, is released, which is able to widen the blood vessels, which results in a decrease in blood pressure. Thus, cardiovascular health is favored by decreasing the risk of suffering a cardiovascular accident.
Do not forget to use garlic in your meals to benefit from its great properties.
Nuts are one of the nuts that can best take care of your heart health, since they have high levels of Omega-3 fatty acids and have the property of reducing the levels of bad cholesterol as well as total cholesterol.
However, do not forget that they contain a lot of calories, so you can not abuse them. To not spend more calories consumed, you can consume between 50 and 100 grams of nuts about five times a week, and always within a healthy and healthy diet.
Thanks to its content in curcumin, which has antioxidant and anti-inflammatory properties, turmeric can be a good ally to prevent cardiovascular accidents.
Turmeric helps prevent the aggregation of platelets that can cause blood clots and build up deposits in the arteries, reducing the chances of heart failure and hypertension.
You can use turmeric as a spice for your dishes or add it to your tea or tea to benefit from all its properties.
7. Green tea
Green tea contains flavonoids with anti-inflammatory properties that reduce the formation of plaque in the walls of the arteries, contributing to the decrease in the levels of bad cholesterol and to the decrease in blood pressure. In addition, drinking vede tea regularly improves the ability of your veins to respond to emotional stress and physical stress, so it becomes a good ally for your cardiovascular health.
But keep in mind that you can not abuse it, because its content in oxalates, can favor the formation of kidney stones, so if you are prone to suffer them, you should drink it in moderation.
To benefit from its properties, you can drink 1 or 2 cups a day, since they will help you to reduce high levels of blood fat preventing cardiovascular diseases.
Ginger also works to protect your heart, as it can help you avoid the formation of blood clots and fight the metabolic syndrome, which includes a group of diseases such as obesity, insulin resistance, high blood pressure and high cholesterol levels. The components of ginger play a fundamental role in achieving these beneficial effects.
Remember that you can add some fresh ginger to some of your dishes when you are cooking, or even your salads to take it fresh, and thus, be able to benefit from its good properties to have good cardiovascular health.
The tomato contains lycopene, a great antioxidant that can lower the levels of bad cholesterol and triglycerides, while preventing the blood from clotting, thus decreasing the risk of suffering a cardiovascular accident.
So, do not forget to put fresh tomato in your salads, take it as juice or add it to your dishes whenever you can. You can also choose to prepare a homemade tomato sauce yourself, without as many additives as they sell commercially, which you can then add to many of your dishes, such as pasta.
A good orange juice freshly squeezed in the morning is a good source of flavonoids, an antioxidant full of good properties for your health. In addition to improving cholesterol levels in your body, daily consumption of orange juice helps prevent hypertension, so you will be benefiting in this dual aspect and thus reducing the risk of suffering a cardiovascular accident.
Do not forget therefore to consume this wonderful fruit, which also will provide good levels of vitamins such as C, folic acid and potassium, which will help preserve the good health of your heart.
Salmon, thanks to its content of omega-3 fatty acids, helps reduce cholesterol and triglyceride levels and increases blood flow. This is possible because it improves the elasticity of the arterial walls, decreasing plaque accumulation, which translates into a lower risk of suffering a cardiovascular accident.
To benefit from these properties, a healthy diet is recommended to take about three servings of fish per week, which can be two of white fish and another of blue fish such as salmon.
Strawberries are a good source of both magnesium and potassium, two essential nutrients that will help you keep your blood pressure level at optimal levels, eliminating the risks associated with high blood pressure.
They also have the ability to reduce bad cholesterol, thanks to its antioxidant and pectin content, which makes them a very healthy fruit to have good cardiovascular health.
The beetroot is a good vegetable that can promote your cardiovascular health in more than one way.
On the one hand, thanks to its high content of soluble fiber, it will prevent bad cholesterol from being deposited in the walls of your arteries, reducing the risk of suffering an embolism or a heart attack.
On the other hand, thanks to its high content of nitrites, which become nitric oxide to reach the body, they help the blood vessels to dilate and relax, making blood circulate better and lowering blood pressure.
With the consumption of beet in your usual diet, you manage to reduce two risk factors that are enemies of a good cardiovascular health, so it is more than advisable to consume them.
Legumes such as lentils, chickpeas or beans, contain high quality proteins and low fat that favor good levels of cholesterol in the blood.
To benefit from its good properties, the consumption of legumes is recommended two or three times a week within a healthy diet, and always cooked better with vegetables than with other foods that contain too much fat.
Go ahead and eat healthy and your health will thank you
Surely from now on you will be encouraged to eat better and include these foods in your usual shopping basket to benefit from all their good properties. With a healthy diet and a little exercise, you can contribute in a very positive way to have a healthy heart and avoid or, at least reduce, the risks of suffering a cardiovascular accident. Do not wait any longer to start taking care of yourself!