To prevent heart attack and other heart problems such as high cholesterol and atherosclerosis, you should increase the consumption of foods rich in omega 3, such as salt water fish, oil and flaxseed, nuts and nuts.
Omega 3 is a good fat that acts in the body as an antioxidant and anti-inflammatory, taking benefits such as lowering bad cholesterol, increasing good cholesterol, improving blood circulation and nervous system functioning, being important for memory.
Foods rich in omega 3
Foods rich in omega-3s are mainly saltwater fish such as sardines, salmon and tuna, seeds such as flaxseed, sesame and chia, eggs and oleaginous fruits such as chestnut, walnuts and almonds.
In addition, it can also be found in products fortified with this nutrient such as milks, eggs and margarines. See the amount of omega 3 in food.
Menu rich in Omega 3
To have a diet rich in omega 3, you should consume fish 2 to 3 times a week and include in the menu a food rich in that nutrient per day.
Here's the 3-day example of a nutrient-rich diet:
| Day 1 | Day 2 | Day 3 | |
| Breakfast | 1 glass of milk with coffee without sugar 1 whole wheat bread with cheese and sesame 1 orange | 1 yoghurt with 1 teaspoon flaxseed 3 toast with curd 1/2 crushed avocado | 1 cup milk with 30 g whole grains and 1/2 tablespoon wheat bran 1 banana |
| Morning snack | 1 pear + 3 cookies cracker | Cabbage Juice with Lemon | 1 tangerine + 1 hand full of walnuts |
| Lunch or Dinner |
1 grilled salmon fillet 2 boiled potatoes lettuce, tomato and cucumber salad 1 sleeve | Macaroni with tuna with tomato sauce Salad of broccoli, chickpeas and purple onion 5 strawberries | 2 roasted sardines 4 tablespoons rice 1 bean ladle Cabbage A Mineira 2 slices of pineapple |
| Afternoon snack | 1 cup oatmeal with 2 nuts | 1 glass of banana vitamin + 2 tablespoons of oats |
1 yoghurt 1 bread with cheese |
| Supper | 1 handful of itegrais cereals | 2 tablespoons of nuts | 3 wholemeal cookies |
On days when the main course is meat or chicken, you should prepare using canola oil or add 1 teaspoon of flaxseed oil in the crying ready-made.
See more about heart food at:
- Food that does the heart good
- Peanut improves mood and protects the heart
