If you are interested in having a healthy heart, you should know what foods you should take advantage of more often in your diet.
To have a healthy heart it is well known that it is essential to maintain good life habits. Therefore, food is one of the main aspects that must be taken care of.
If you are wondering what foods you should consume to have a better chance of enjoying good heart health, you should not miss the following list that we present below. But first, we will review why oatmeal is so recommended in the diet.
Oats, a great ally
Oatmeal is one of the most consumed whole-grain cereals by humans since ancient times. Its nutritional composition is highly favorable for health according to studies.
One of the main reasons this is so is because oats contain β-glucans (beta-glucans), a type of fiber that lowers bad cholesterol, as it regulates the digestive system and controls blood glucose levels.
Also, this cereal is rich in calcium, magnesium, phosphorus and potassium, fundamental minerals that especially benefit the cardiovascular system, as well as other systems.
Foods for a healthy heart
Of course, eating the following foods is not enough to keep your heart healthy; It must be accompanied by other healthy habits, such as physical exercise. If you have any symptoms or discomfort, do not hesitate to consult your trusted doctor as soon as possible.
1. salmon
Salmon is one of the healthiest foods for the heart, thanks to its high levels of omega 3 fatty acids, which are beneficial to the body, according to medical publications.
Eating this type of fish helps us to avoid the accumulation of blood vessel plaque and to reduce triglycerides, arrhythmia and high blood pressure.
2. Olive oil
Since olive oil contains polyphenols, it is a natural product that keeps blood vessels in good condition. Also, olive oil, especially extra virgin, reduces “bad” cholesterol and blood pressure and can be of great help in maintaining adequate levels in this regard.
3. Bean
As the specialized site heart.org reports, beans are another valuable food for a healthy heart. This is due to its high content of nutrients such as those belonging to the B complex, folate, magnesium and also a high amount of fiber.
Among other things, they all help keep cholesterol and blood glucose in good condition. No matter what kind or type of beans you eat, they all have the same nutrients and benefits.
4. Berries
Berries, in general, such as blueberries, blackberries, strawberries, and raspberries, contain nutrients that are very good for good heart health. More and more studies are gradually confirming its beneficial effects in this regard.
As the aforementioned research indicates, among these nutrients we can mention vitamin C, calcium and fiber. All of them collaborate in the prevention of heart disease and in the regulation of blood pressure.
5. Orange
Oranges contain flavonoids and carotenoids, and antioxidants that lower blood pressure. Specialized medical sources affirm this. In addition, its fiber lowers cholesterol and eliminates toxins that are lodged in our body.
To make matters worse, vitamin C keeps the heart healthy, while potassium lowers blood pressure and inflammation, thereby reducing the risk of heart attacks.
6. Almonds
Various investigations confirm that almonds contain properties that help lower so-called “bad” cholesterol. In addition, they have high levels of magnesium, which helps prevent the hardening of the arteries and high blood pressure, which results in a lower incidence of heart disease.
7. Soy
As reported by Nutrition Society Argentina in this document, the soybean, and the like beans, has properties that are good for the heart. It is rich in vegetable proteins, polyunsaturated, unsaturated fatty acids, fiber, folates and various vitamins, as well as minerals such as: calcium, iron, selenium, zinc, magnesium, potassium and phosphorus.
Taken together, these nutrients help lower triglycerides in the blood and thus help to have a healthy heart. In addition, there are many ways to consume soy: flour, oil, lecithin, soy drink, tofu, fermented products, among others.
8. Broccoli
Broccoli (better known as broccoli) is a type of vegetable that is very common in cooking worldwide. It is a food with which you can prepare a wide variety of delicious recipes and obtain various nutrients.
It is especially rich in fiber, vegetable proteins, vitamin C, folates and potassium; This mineral is especially important since it favors the strengthening of muscles, including the heart. Specialized sites emphasize the convenience of consuming broccoli to maintain good heart health.
Some considerations
In order to have a healthy heart, you must not only consume these foods but also know what are the appropriate amounts, the best ways to take advantage of it and other related aspects, in order to truly obtain its benefits. Remember to always consult your doctor before making drastic changes in your diet.