In your next purchases we recommend adding some of these 15 foods to prevent heart attacks. This list is very varied so every week you can modify your basic diet.
Do you know which are the fats that harm you and those that help you maintain a healthy diet? Learn to differentiate them and find out which are the 15 foods that will help you maintain a healthy heart and thus prevent heart attacks.
It helps to prevent cardiovascular diseases thanks to its high content of monounsaturated fatty acids and antioxidant substances (vitamin E). When used as a substitute for saturated fats, within a balanced diet, it reduces the concentrations of “bad” cholesterol and triglycerides in the blood. In addition, some studies have shown that the monounsaturated fatty acids present in this oil regulate the pressure of the arteries.
Olive oil is the best oil for cooking because it has greater stability compared to others, so it is less likely to produce free radicals when subjected to high temperatures. In particular, extra virgin olive oil is excellent for both its culinary qualities and its health benefits.
Like olive oil, avocado is high in vitamin E and monounsaturated fats; both compounds have a beneficial effect on cholesterol and triglyceride levels. It is also rich in potassium, a mineral that controls blood pressure and maintains a regular heart rhythm.
It is used as a remedy for dozens of diseases, from asthma to arthritis. One of its most relevant properties is the reduction of cholesterol in the blood. The daily consumption of one or two raw garlic cloves decreases up to 10% the level of “bad” cholesterol and increases the “good” one. Another property is the vasodilatory action, which reduces the risk of clots or thrombi and inhibits the formation of platelets.
Its high fiber content has made it consumed in juice because it reduces cholesterol, appetite and maintains blood pressure.
Oats. Low-fat cereal rich in soluble fiber. It helps lower blood cholesterol levels and therefore reduces the risk of heart disease.
The fat in chocolate comes from cocoa butter, which contains stearic acid, a saturated fat that, unlike others, does not increase the level of cholesterol in the blood. In addition, chocolate has two substances that provide benefits to the heart.
Some like clove, cumin, ginger and curry help prevent cardiovascular diseases. Clove and ginger contain substances that prevent platelet binding and, consequently, the formation of clots. Curry, on the other hand, contains antioxidant elements that are excellent for preventing serious conditions such as heart attacks.
According to recent research, eating 8 to 10 strawberries a day benefits blood circulation and heart health since it reduces inflammation of the arteries. This is due to its content of antioxidants such as vitamin C, ellagic acid, and anthocyanins.
This fruit contains a significant amount of vitamin C, which acts as an antioxidant, preventing cell aging and preventing cardiovascular disease.
This group includes all plants with pods such as dried peas, beans, soybeans, lentils, chickpeas, beans and broad beans. Their soluble fiber content helps decrease the intestinal absorption of cholesterol from food. Another important property of legumes is that they are a good source of isoflavones (soybeans have a higher concentration). These compounds are plant estrogens related to healthy properties. Important data suggest that isoflavones can treat conditions such as cancer, heart disease, osteoporosis, kidney failure, and menopause-related symptoms.
Nuts, almonds, peanuts, seeds and sunflower seeds contain mono- and polyunsaturated fatty acids and are an important source of nutrients such as vitamin E, zinc and magnesium. Their frequent consumption reduces cholesterol levels and prevents the development of cancer and osteoporosis.
During the 1970s, studies found that some populations, such as the Eskimos in Alaska, had a very low propensity for heart disease. Later research showed that these groups were characterized by their consumption of large amounts of fish and fish oils. The component that provided the cardiovascular benefits was a type of fat called omega-3 polyunsaturated fatty acid. It is recommended to consume 2 to 3 times a week fish such as herring, fresh or canned tuna, dogfish, sardine, trout or salmon to obtain the benefits of omega 3 fatty acids.
12.Black and green tea.
Recent studies reveal that the chemicals present in black and green teas protect the circulatory system by preventing the formation of clots and reducing cholesterol deposits on the walls of the arteries. In addition, a substance present in green tea, catechin, has been found to have the ability to “thin” the blood just as aspirin does. To take advantage of its benefits, it is advisable to consume a cup a day.