Rich in substances that protect the arteries and the heart, there are ten foods (superfoods) that are especially good for your cardiovascular system.
There are foods that, due to their nutritional composition, can be especially important for certain organs. In the case of the heart and cardiovascular system – that is, the blood vessels that run throughout our body – foods that contain omega-3 fatty acids, such as salmon, can be particularly beneficial. Or even oats, for their high fiber content. In addition to these, there are eight more heart-friendly foods that you should include in your diet.
- Salmon
It is rich in omega-3 fatty acids, which prevent the formation of plaques that clog arteries, reduce cholesterol and fight triglycerides, making it a food with high cardiovascular protection.
Reuse leftovers from a salmon meal and prepare a salad or pasta.
- Linseed
It is considered a functional food. This means that, in addition to its basic nutrients, it contains elements that can reduce the risk of some diseases by increasing the organic defense and reducing the rate of cell aging.
It is a source of omega-3 and 6 fatty acids (antioxidants) and fiber, which help to regulate cholesterol and glucose (sugar levels) in the blood.
- apple
Rich in pectin, a soluble fiber that lowers blood glucose (blood sugar levels), prevents fat absorption and eliminates cholesterol.
Daily, eat between five to six servings of fruit. In addition to an excellent dessert, a piece of fruit is a great option for intermediate meals.
- Legumes
Lentils, chickpeas and beans contain fiber and omega-3 fatty acids and calcium and are very filling. Include legumes in your soups or salads.
- Red wine
Resveratrol is a substance found in grape skins, with antioxidant and anti-inflammatory properties. The main benefits are the reduction of LDL cholesterol (the “bad cholesterol”) and the increase of HDL (the “good cholesterol”), being, therefore, considered as a substance with a protective role at the cardiovascular level.
Women should not exceed one glass of red wine a day, while men should not drink more than two glasses.
- Oats
Oat has soluble and insoluble fibers in its composition. Soluble fibers are responsible for decreasing the absorption of cholesterol and sugars and preventing cardiovascular disease. Insolubles, on the other hand, accelerate intestinal transit, reduce the risk of developing bowel cancer and delay gastric emptying, which results in greater satiety.
- Dried fruits
From a nutritional point of view, and despite being foods high in fat, nuts are healthy because most of the fat that makes them up is monounsaturated. This has a protective role at the cardiovascular level, decreasing blood levels of LDL cholesterol, the “bad” and increasing HDL, the “good cholesterol”.
- Spinach
Spinach is rich in flavonoids, which act as antioxidants and anticancer agents.
Like other dark green leafy vegetables, they contain lutein, magnesium, folate, fiber and potassium. And don’t forget: every day, eat between five to six servings of vegetables.
- Olive oil
It is a fat rich in monounsaturated fatty acids, which is why it is considered one of the healthiest, as its benefits in preventing cardiovascular diseases are scientifically proven.
- Red fruits
Rich in antioxidants, red fruits contribute to the elimination of toxins present in the body, protect them against infections and somehow contribute to the prevention of premature aging.