Caring for and strengthening cardiovascular health is essential, especially from the age of 40, when the chances of developing diseases that affect the heart increase. An effective way to maintain a healthy heart is to integrate products rich in fatty acids and fibers into our diet with nutrients that contribute to its functioning.
Fatty acids are essential for the health of the body, especially a mixture of omega 3 and 6, powerful protectors of cardiovascular health. Foods considered significant contributors of omega 3 are seeds such as chia, flaxseed, poppy, and fish such as horse mackerel, tile, pippin, mackerel, hake, and sole. Because of the great contributors of omega 6, vegetable oils and walnuts stand out.
In addition to consuming fatty acids daily, it is also essential to integrate fiber into our meals through foods such as legumes, fruits, and vegetables. Which provide antioxidants that help maintain a healthy heart, protecting cardiovascular health from developing diseases like heart disease, high blood pressure, or strokes.
The fundamental role of antioxidants is to prevent oxidative damage to the membranes since they allow arteries with sound quality walls. The body does not need many antioxidants, so we meet our requirements by having a balanced and varied diet. Some of the best-known groups for caring for cardiovascular health are tannins found in walnuts, cocoa, grapes, red wine, and tea leaves. The other is lycopene, an antioxidant that gave it to fruits and vegetables their red color. The main contributor is the tomato peel, reveals the nutritionist.
One of the main enemies of heart health is LDL cholesterol, better known as bad cholesterol. Since it damages the arteries by depositing itself on their walls, making them narrower and stiffer over the years. To prevent its accumulation, avoiding excess consumption of foods. That provides animal-origin fats such as butter, margarine, creams, traditional mayonnaise, whole milk, cold cuts, and fatty cuts of meat such as interiors and ribs.
Another factor that can damage our heart health is high levels of triglycerides, a fat found in the blood that gives to the thickening of the arterial walls, which we can regulate through a balanced and balanced diet. To prevent higher levels of triglycerides in the blood, the nutritionist describes below the foods that we must begin to eliminate from our table to maintain a healthy heart: triglycerides are formed mainly from foods that provide sucrose (table sugar), sweets, sugary drinks, refined flours, and ethyl alcohol since the frequent consumption of liquors of any kind favors the rise of this plasma fat.
If you have hypertension, then should you be on a diet?
Depending on the origin of arterial hypertension, there are dietary restrictions that each person will have. The most common being the one generated by the high consumption of sodium chlorides, such as table salt and processed foods.
The diet of a hypertensive person should be homemade and prepared with little table salt. It favors the consumption of spices to stimulate flavors, such as oregano, cumin, pepper, dill, garlic, etc. It is also advisable to prefer fresh and natural foods., these will may strengthening your heart health soon.
Seven foods to strengthening your heart health that you can eat every day
Due to its contribution to fibrates, recommended to consume 28 grams a day.
Rich in antioxidants and fiber, it is essential to incorporate three servings a day into the diet.
At lunch and dinner, it is essential to consume two servings a day.
100% raw vegetable oil
In salads or when preparing meals, recommend consuming two teaspoons of tea a day.
Cereals or seeds
Quinoa, amaranth, chia, and flaxseed are seeds which are helping to maintain a healthy heart. To integrate them into breakfast, you can combine them with yogurt, juices, or fruits.
Olives and olive oil
The consumption of olives and olive oil helps the production of good cholesterol (HDL). That is why these ingredients must be present in the daily kitchen.
This food has rich in folic acid and vitamin E, nutrients that help take care of cardiovascular health. It can integrate this food into breakfast, lunch, and dinner.