The 10 heart-friendly foods
A balanced diet, weight control and maintenance, good blood pressure, and regular physical exercise are key to heart health.
Cardiovascular diseases are prevalent as the leading cause of death in developed countries: hypertension, diabetes, dyslipidemia, obesity, and a sedentary lifestyle remain the main associated risk factors. While genetic inheritance, gender, age, and other factors cannot be changed, others can be transformed and/or improved as preventive measures for a healthy lifestyle and heart.
A balanced diet, weight control and maintenance, good blood pressure, and regular physical exercise are key to heart health.
The best foods for a healthy heart are mainly fatty fish, oilseeds, fruits, vegetables, and whole grains. The unsaturated fats (the so-called “good fats”), antioxidants, and fibers present in these food groups play an important role in the health of our arteries.
Of the wide variety of foods available, the following foods stand out:
Salmon is rich in omega-3 fatty acids, a polyunsaturated fat. It helps regulate blood clotting, prevents the formation of fatty deposits and the consequent obstruction of the arteries, and is important for reducing cholesterol levels.
Apples: They contain a soluble fiber called pectin, which slows gastric emptying and reduces cholesterol absorption.
Nuts and other oilseeds are foods rich in monounsaturated fats. This fat reduces blood levels of LDL, “bad cholesterol,” and raises levels of HDL, “good cholesterol.”
Oil: Also associated with the prevention of cardiovascular disease, it is another food rich in monounsaturated fatty acids.
Red fruits: Rich in antioxidants, which are important for fighting free radicals, they strengthen the immune system, improve blood circulation, and prevent premature aging of the skin.
Spinach: It stands out among dark green leafy vegetables. It contains flavonoids, which have high antioxidant, anti-inflammatory, and anti-cancer properties. It is also rich in fiber and potassium.
Flax seeds: Due to their high nutritional density in small amounts, they can be considered a superfood. Rich in phytochemicals, fiber, and omega-3 and omega-6 fatty acids, they strengthen the immune system, delay cellular aging, regulate blood sugar, and decrease cholesterol absorption.
Oats: Rolled oats, oat flour, or oat bran are high-energy, low-glycemic, high-fiber cereals. Their richness in soluble and insoluble fiber reduces the absorption of cholesterol and sugars in the blood, delays gastric emptying, and regulates intestinal transit and flora.
Black grapes, or even red wine. They are rich in catechins, an antioxidant associated with reducing the risk of developing cardiovascular disease. The skin of grapes contains resveratrol, a polyphenol that can also be found in wine. Both give these foods antioxidant and anti-inflammatory properties and contribute to the regulation of LDL and HDL cholesterol levels.
Vegetables: They are rich in fiber, fatty acids, and minerals such as calcium, potassium, and iron. Potassium plays an important role in regulating blood pressure.