Good food for the heart at your fingertips!

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The heart is a very important organ, so we must take care of it by exercising, avoiding stressing it too much, and, above all, taking care of what we eat. These are the good foods for your heart: they nourish it, keep it in shape, and contribute to its proper functioning. The best thing is that they are very accessible and you can consume them easily!

SALMON:  

It is a source rich in Omega-3 fatty acids, whose consumption prevents inflammation of the blood vessels and the risk of forming clots. It also helps reduce blood triglycerides, arrhythmia, and keeps blood pressure at optimal levels. For a healthy heart, eat salmon and other cold water fish rich in Omega-3 (tuna, sardines, horse mackerel) twice a week.

OLVIA EXTRA VIRGEN OIL:  

This oil, which is extracted from the first pressing of olives, cold, is rich in polyphenols, an antioxidant that helps protect blood vessels, reduces “bad” or LDL cholesterol and blood pressure. Look for it to be extra virgin and add it to salads and your meals daily in moderate quantity (2 tsp). Just avoid cooking with him. Other beneficial oils for the heart are grape seed, coconut, and avocado.

LEGUMINOUS: 

They contain many good nutrients for the heart, such as B vitamins, folate, magnesium, and fiber that help regulate cholesterol and sugar levels. They are a basic ingredient in any diet to reduce cholesterol. The recommendation is that you consume a daily serving of legumes a day, whether black beans, pintos, red or chickpeas, and lentils.

ALMONDS: 

They are great. They are loaded with sterols, which help reduce “bad” cholesterol or LDL. They are rich in magnesium, which prevents the hardening of the arteries and raises blood pressure; which decreases the risk of heart disease. They also contain healthy Omega3 fats and fiber. Eat a daily fist, either as a snack or as a complement to salads and other dishes. Look for them fresh and natural, without salt or fried.

AVENA: 

Beta-glucan, the soluble fiber in oats, reduces “bad” or LDL cholesterol, regulates the digestive system and stabilizes blood sugar, and provides quality energy for your heart to work. Prepare it with water or with almond milk for breakfast, accompanied by fresh blackberries. Your heart to full!

GARLIC: 

The king of nutrition. It acts as an anti-thrombotic (preventing the formation of blood clots and improving their circulation), regulates blood pressure, collaborates with the reduction of blood lipid levels and cholesterol, in addition to stimulating the body’s defenses. Add it to all your food as much as possible. Preferably, turn it on and let it stand a few minutes before cooking or consuming so that its sulfurous compounds intensify in contact with oxygen.

RED WINE: 

Surely you’ve heard it’s good for your heart, right? They say that a glass of wine a day reduces the risk of a heart attack by 40%, because it is rich in resveratrol, a polyphenol that helps prevent damage to blood vessels, reduces low-density lipoprotein (“bad” cholesterol ) and prevents the formation of blood clots. The alcohol (ethanol) and antioxidants (polyphenols) in wine also help prevent heart disease. Consume it in moderation: no more than one glass of red wine per day; Remember that a cup is not the whole cup, huh!