Disorders related to the heart and blood vessels are known as cardiovascular diseases. Millions of people have died from these types of disorders, and every day more people suffer from heart disease.
The increase in cardiovascular disease may have occurred as a result of poor diet and lack of medical care. Fortunately, to remedy this, there are foods that help improve your cardiovascular health : they clean your arteries, improve your blood pressure, stabilize cholesterol and triglyceride levels and keep your heart healthy. Find out what they are.
10 foods that improve your cardiovascular health
1. Whole grains
Whole grains contain germ, endosperm, and bran, the nutrient-rich parts of the grain. Because of their high fiber content, whole grains help lower bad cholesterol and lower the risk of heart disease.
Whole grains include whole wheat, brown rice, oats, rye, barley, and quinoa. When you buy them, you should make sure that the label contains phrases such as: “whole grain” or “whole wheat”, since these ensure that the product is truly composed of these types of grains.
2. Berries
Berries contain several nutrients that are important for maintaining and improving cardiovascular health . They also have antioxidants such as anthocyanins , which protect against oxidative stress and inflammation, factors that intervene in the development of heart disease.
Berries are a delicious, low-fat food that also reduces several of the risk factors for heart disease, which is why it is a good option to include them in our diet.
3. Walnuts
Adding walnuts to your diet can protect you against heart disease . Walnuts lower “bad” cholesterol, lower blood pressure, oxidative stress, and inflammation.
4. Dark chocolate
Dark chocolate is rich in antioxidants like flavonoids, which can help improve cardiovascular health. There are several studies that associate the consumption of dark chocolate with a lower risk of heart disease.
Chocolate can have large amounts of sugar and calories, so you should choose a chocolate with a cocoa content of 70% or more, so that it releases its properties in the body.
5. Garlic
Garlic contains a component called allicin , which is credited with a wide variety of therapeutic effects.
Different studies have revealed that the consumption of garlic can reduce the level of cholesterol , as well as lower blood pressure and prevent the accumulation of platelets, preventing the formation of blood clots and reducing the risk of stroke.
To get all the benefits of garlic, you should eat it raw or crush it and let it rest for a few minutes before cooking.
6. Olive oil
Olive oil is a food rich in antioxidants that reduces inflammation and reduces the risk of chronic diseases. It also has monounsaturated fatty acids, which are associated with good heart health.
According to some studies, olive oil reduces the risk of death from heart disease and lowers blood pressure. To enjoy all its benefits, sprinkle it over cooked foods or use it to make sauces and vinaigrettes.
7. Almonds
Almonds contain a large amount of vitamins and minerals that contribute to good cardiovascular health . In addition, they are rich in fiber and monounsaturated fats that help protect against heart disease. Similarly, consuming almonds can lower “bad” cholesterol and improve “good” cholesterol levels, which keeps your arteries clear.
However, if you want to lose weight, you should measure your consumption of this food, because although almonds are rich in vitamins and minerals, they also contain a large number of calories.
8. Tomatoes
Tomatoes contain a plant pigment called lycopene, which is rich in antioxidants. Antioxidants neutralize several factors associated with heart disease. For its part, low levels of lycopene are associated with an increased risk of stroke and heart attacks.
Tomatoes also improve “good” cholesterol levels, which maintains good heart health and prevents heart disease.
9. Green tea
Green tea brings many benefits to your health. It is a food rich in polyphenols and catechins, antioxidants that protect your cardiovascular health. Also, it can lower people’s blood pressure, triglycerides, and cholesterol.
There is a green tea supplement called matcha, which is made from the whole tea leaf and also benefits your heart health.
10. Avocado
Avocados are high in monounsaturated fats that are associated with good heart health and low cholesterol levels. This food is also rich in potassium, vital for cardiovascular health.
Conclution
These 10 foods provide your body with the nutrients, vitamins and compounds necessary to prevent heart disease and improve your cardiovascular health. Take note of them and add them to your meals.
References
- Link, R. 15 Incredibly Heart-Healthy Foods. For Healthline [Revised March 2018]
