The heart is the most powerful muscle in our body. It is therefore essential to take care of it to stay healthy. This involves practicing regular physical activity but also through diet. What foods can help you prevent cardiovascular disease?
Oily fish.
Omega 3 are fatty acids that have anti-inflammatory properties and help reduce the risk of cardiovascular diseases and heart attacks. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are polyunsaturated fatty acids that must be supplied through food because they do not want to be produced by your body. EPA is an anti-inflammatory which helps protect the arteries and the heart. It also limits bone demineralization. The recommended nutritional intake for this acid is 250 mg/day. DHA is the main fatty acid present in neuron membranes. It plays a fundamental role in the development of the brain and vision. Just like the EPA; DHA plays a role in protecting the heart. The recommended nutritional intake for this acid is 250 mg/day. DHA and EPA are mainly present in fatty fish such as herring, mackerel or sardines.
The tomato.
Tomatoes contain a plant pigment: lycopene. It gives them this red color. It helps reduce the risk of heart attack by preventing the formation of blood clots. Lycopene also plays a role in the prevention of diabetes, osteoporosis and atherosclerosis.
The lawyer.
Avocado is an oilseed fruit rich in monounsaturated fatty acids, such as oleic and linoleic acids. Its richness in fiber allows it to play a role in the prevention of cardiovascular diseases and type II diabetes.
The almond.
This nut contains alpha-tocopherols which help fight cholesterol. It also helps to smooth blood circulation and reduce blood pressure. The almond also contains phytosterols which have the ability to reduce the concentration of LDL cholesterol, also called “bad cholesterol”.
Did you know ?
Studies have shown that a daily consumption of 30 grams of almonds would reduce the risk of cardiovascular diseases by 45%.
Oats.
Oats are a grain containing beta-glucan. It is a soluble fiber which gives oats its beneficial effect on cholesterol levels and blood pressure.
Garlic.
Garlic contains sulfur compounds that act as antioxidants. They help reduce the risk of blood clots and cardiovascular disease.
Chocolate.
Thanks to its richness in flavonoids and antioxidants, chocolate provides numerous cardiovascular benefits. The antioxidants that chocolate contains help reduce inflammation, regulate blood pressure and delay cholesterol oxidation. Of course, you should consume chocolate in moderation because it contains saturated fatty acids. In excess, they can be the cause of cardiovascular diseases.
In summary.
To stay healthy, it is essential to have a balanced and varied diet as well as to practice physical activity.
