The heart is the most powerful muscle in our body. It's therefore essential to take care of it to stay healthy. This includes regular physical activity and diet. What foods can help prevent cardiovascular disease?
Oily fish.
Omega-3 fatty acids have anti-inflammatory properties and help reduce the risk of cardiovascular disease and heart attacks. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are polyunsaturated fatty acids that must be obtained through food because they do not want to be produced by your body. EPA is an anti-inflammatory that helps protect the arteries and heart. It also limits bone demineralization. The recommended dietary intake for this acid is 250 mg/day. DHA is the main fatty acid found in neuron membranes. It plays a fundamental role in brain and vision development. Like EPA, DHA plays a role in heart protection. The recommended dietary intake for this acid is 250 mg/day. DHA and EPA are mainly found in oily fish such as herring, mackerel or sardines.
The tomato.
Tomatoes contain a plant pigment called lycopene. It gives them their red color. It helps reduce the risk of heart attacks by preventing blood clots. Lycopene may also play a role in preventing diabetes, osteoporosis, and atherosclerosis.
The lawyer.
Avocado is an oily fruit rich in monounsaturated fatty acids, such as oleic and linoleic acids. Its high fiber content allows it to play a role in preventing cardiovascular disease and type 2 diabetes.
The almond.
This nut contains alpha-tocopherols, which help fight cholesterol. It also helps improve blood flow and lower blood pressure. Almonds also contain phytosterols, which have the ability to lower the concentration of LDL cholesterol, also known as "bad cholesterol."
Did you know?
Studies have shown that a daily consumption of 30g of almonds can reduce the risk of cardiovascular disease by 45%.
Oats.
Oats are a grain containing beta-glucan, a soluble fiber that 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 contained in chocolate help reduce inflammation, regulate blood pressure, and delay cholesterol oxidation. Of course, chocolate should be consumed in moderation because it contains saturated fatty acids. In excess, these can cause cardiovascular disease.
In summary.
To stay healthy, it is essential to have a balanced and varied diet as well as to practice physical activity.
