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Five essential foods for a heart-healthy diet



A proper diet is key to preventing cardiovascular diseases, although we must not forget to lead healthy lifestyles and practice physical exercise. It is not about following a strict diet, but about paying attention to a few basic rules and including some foods in our daily lives.


According to the European Institute of Health and Social Welfare, a heart-healthy diet should include some components whose known nutritional value show additional benefits. We are talking about some vitamins, minerals, and fatty acids that confer some cardiovascular protection.

It is not a coincidence. The main capacity of the protective components of the cardiovascular system is its lipid-lowering action by different means, such as the antioxidant action of some vitamins and minerals, or the decrease in the absorption of cholesterol with the consumption of fiber.

There are also other compounds capable of reducing cardiovascular risk, such as flavonoids.

Five foods for a heart-healthy diet:

In this sense, Dr. Odile Fernández points out in her book some foods to consider for a heart-healthy diet.

1. Oatmeal

According to this specialist, oats are rich in soluble fiber, beta-glucans and lignans, which help reduce bad cholesterol levels. It acts like a sponge in the digestive tract, absorbing LDL cholesterol.


2. Legumes

Legumes stand out for being rich in fiber, and this helps reduce cholesterol and the risk of coronary heart disease. It is advisable to consume them four or more times a week. We have a choice: chickpeas, lentils, beans or peas.


3. Tomato

It is rich in potassium, which would help us reduce blood pressure and improve heart impulses, says this specialist. It is also rich in lycopene, a powerful antioxidant that removes bad cholesterol and dilates blood vessels.


4. Extra virgin olive oil

It is a staple of Mediterranean cuisine, or it should be. According to the doctor, four tablespoons can prevent cardiovascular disease. It is also essential that we generously add fruits, vegetables, nuts, or fish to our diet, but all with a good dose of extra virgin olive oil.


5. Granada

This fruit is rich in polyphenols and anthocyanins, beneficial for the health of our arteries. The advantages we obtain: they reduce blood pressure and bad cholesterol, which are of great concern, in addition to regulating blood sugar.


Education and habits

To comply with the proposal, it is time to review our lifestyle habits. These are: excess salt, sedentary lifestyle, alcohol and tobacco, which have harmful effects on our health.

Also, the process is slow and can not be changed overnight. Therefore, experts advise involving children from a young age in these issues related to food, so that they learn to eat well and healthily. accompanying you to make the purchase or who are present in the preparation of some meals

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