The best foods to improve your cardiovascular health

Many foods can help keep your heart in tip-top shape. That is why it is important that we take it into account when planning our meals. So, we are going to present you a series of foods to improve your cardiovascular health.

In addition, some of them have other properties such as lowering blood pressure, or keeping cholesterol in line. For this reason, we invite you to include the following foods in your shopping cart:

Foods to improve your cardiovascular health

1. Salmon

There is no doubt that this magnificent fish can provide us with an infinite number of high-quality nutrients. It is a fish rich in Omega-3 fatty acids. These fatty acids have an anticoagulant effect that helps maintain blood flow. It also helps reduce triglycerides.

We should introduce at least two servings of this oily fish a week. To give us an idea, each serving should be roughly like an adult’s fist.

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Other fish that can bring us these benefits are tuna, trout or mackerel.

2. Walnuts

Taking about 25-50 grams of walnuts every week can help reduce the risk of any heart disease. Walnuts are high in monounsaturated fats. Although they are called fats, they are very healthy and provide infinities of benefits to our body.

These monounsaturated fats lower “bad” cholesterol and increase “good” HDL cholesterol. These nuts are also a source of Omega-3 fats.

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Other options could be almonds, cashews, pistachios, and some seeds. These products are very healthy, but they also provide a great caloric value. It is advisable to take them in small amounts in the middle of the morning or during a snack.

3. Berries

Certain berries, such as raspberries, contain large amounts of polyphenols. These contribute significantly to eliminating the free radicals that remain in our body and that cause great damage. They also provide us with fiber and vitamin C, which reduce the probability of suffering from any stroke.

Like raspberries, other fruits, such as strawberries, blueberries, or blackberries, are excellent options. In general, fruits and vegetables are highly recommended foods.

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4. Chickpeas and lentils

Chickpeas and lentils are a premium source of soluble fiber, the kind that can lower “bad” LDL cholesterol. If you buy canned legumes, look for varieties low in sodium or without added salt (sodium can raise your blood pressure).

Always remember that you buy packaged legumes, wash them to eliminate excess salts added.

5. Low-fat or low-fat milk or yogurt

Dairy products are rich in potassium, and this has a blood pressure lowering effect. When we eat low-fat or no-fat dairy, we get little or no saturated fat. Avoiding saturated fats will prevent our cholesterol from increasing

Leche o yogur desnatado o bajo en grasa Los productos lácteos son ricos en potasio, y eso tiene un efecto reductor de la presión sanguínea. Cuando tomamos lácteos bajos en grasa o sin grasa, obtenemos poca o ninguna grasa saturada. Evitando las grasas saturadas evitaremos que aumente nuestro colesterol

6. Oatmeal

Oatmeal is one of the foods to improve your cardiovascular health that has a type of fiber (beta-glucan) that reduces LDL cholesterol. Eating oatmeal in our breakfasts provides a large amount of nutrients to our bodies. It also helps reduce cholesterol, keep us energized and satiated for much of the day.

Oatmeal is a perfect carbohydrate source.

7. Olive oil

Olive oil could not be missing in our diet. This liquid gold gives us a fatty acid, known as Oleic. It is a monounsaturated fatty acid that provides great qualities to our heart. Lowers cardiovascular risk and lowers cholesterol.

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As if that weren’t enough, it has been shown that olive oil slows down aging.

8. Dark chocolate

Chocolate, rich in cocoa, provides flavonoids that help reduce blood pressure and prevent “bad” cholesterol from adhering to our arteries.

Always look for dark chocolate. That it contains at least 75% cocoa. You should know that the higher purity in cocoa it has, the less added sugar it will have.

9. Avocados

Also very rich in monounsaturated fats. They reduce “bad” cholesterol and to top it off they are attributed an anti-inflammatory effect.

We can prepare it crushed to use it as a substitute for butter. Another option, perhaps the most used is to add it in pieces to our salads.


Many love the flavor that avocado brings to our dishes and although it contains high-quality fatty acids, we must not forget that they are hypercaloric. Therefore, watch the amount of this you consume daily.

10. Red wine

We know that this great broth is well known as one of the foods to improve your cardiovascular health. For this reason, we do not think to contradict it, there are many scientists who claim that a glass of red wine helps prevent the formation of platelets in the blood and their sticking.

That may be the reason why red wine is a good ally to strengthen our cardiovascular health. But we cannot stop thinking that it is an alcoholic product, and as such we must restrict its consumption.

If a glass of no more than 200 milliliters can bring us benefits, once that amount is exceeded, we must know that it is no longer as beneficial as we thought. In addition, experts recommend not drinking wine for that purpose.

If it is true that you can substitute a soft drink for a glass of red wine, but we affect the amount of its consumption, a glass, no more.