Foods that do well to the heart and lower the risk of cardiovascular disease like high blood pressure, stroke or heart attack are those that are rich in antioxidants, monounsaturated or polyunsaturated fats and oils like olive oil, garlic, oats, tomatoes or sardines, for example.
These foods should be eaten frequently and at least once a day in the appropriate quantities.
See a more detailed list of recommended foods and their benefits:
- Extra virgin olive oil : Increases good cholesterol (HDL), has antioxidants that fight free radicals preventing degenerative diseases, including heart disease. It is best to eat 1 teaspoon of extra virgin olive oil per day, such as seasoning of raw salads or bread;
- Red wine and natural grape juice : These are rich in Resveratrol, a substance that prevents the aging of cells and fights bad cholesterol. This substance can also be found in the form of capsules and in this case it is recommended to take 250 to 500 mg of resveratrol per day, which is equivalent to 1 glass of red wine;
- Garlic : Rich in allicin and ajoene, which fluidize blood, lower blood pressure and make blood clotting difficult. Here's how to use garlic for the heart;
- Flaxseed : Rich in omega 3 and 6, it fights bad cholesterol, increases good and even improves memory and concentration;
- Acerola, strawberry and orange : They are fruits rich in vitamin C that have antioxidant action, reducing the risk of accumulation of fat plaques inside the arteries, being effective in the prevention of atherosclerosis;
- Oats : It has omega 3, folate, potassium and fiber that can help lower levels of bad cholesterol in the bloodstream;
- Tomato : Rich in lycopene, which exerts a beneficial function to the heart due to its antioxidant action;
- Fish, such as sardines, tuna and salmon : These are fish rich in omega 3 that increase good cholesterol, reducing bad cholesterol, but for this benefit should not be consumed fried or breaded;
- Banana : Rich in potassium that protects the muscles that form the heart. See a full menu with foods rich in omega 3;
- Black Chocolate : Rich in flavonoids and gallic acid, antioxidants that help protect blood vessels and promote heart health. Although high in calories, it is recommended to eat 1 square of bitter chocolate per day.
Daily consumption of some of these foods can help reduce the risk of heart disease by up to 80 percent, but it is important to vary food and reduce the consumption of heart-eating foods such as pizza, snack foods, hamburgers, hot dogs, cakes or fried foods, for example.
If you do not like fruits and vegetables, see 7 tips to learn how to like new foods and have a varied diet.
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