To prevent heart attacks, it is important to avoid unhealthy foods but also to eat foods rich in nutrients, fiber and healthy fats. While the number of deaths due to heart disease has declined in recent years, they remain the leading cause of death in the world. The good news is that we now know much more about how to prevent cardiovascular disease, which includes both stroke and heart attacks. It is clear that a healthy diet and a healthy lifestyle enhanced with regular exercise can make a huge difference. We have compiled a list of 30 foods you should adopt to limit the risk of cardiovascular disease.
Because it contains large amounts of omega-3 fatty acids, salmon helps reduce the risk of arrhythmia (irregular heartbeat) and atherosclerosis (plaque build-up in the arteries) as well as triglyceride levels. Doctors recommend eating fish and preferably fatty fish at least twice a week. Omega-3 fatty acids are also found in food supplements.
Discover 29 other foods beneficial to your heart in the following pages .
2. Oatmeal flakes
Oatmeal flakes are rich in soluble fiber, which have the particularity of reducing cholesterol. They act like a sponge in the digestive system and absorb cholesterol so that it is eliminated from the body and not absorbed into the bloodstream. Dieticians recommend avoiding instant oatmeal because they often contain sugar. It is best to choose old-fashioned or even quick-cooking oatmeal. Other foods made from whole grains such as bread, pasta and corn grits are also good for the heart as long as they contain whole grains.
Blueberries, but also strawberries and other berries. According to a recent study, women aged 25 to 42 who consume more than three portions of blueberries and strawberries per week have a 32% lower risk of heart attack. The authors of this study attribute this benefit to known compounds Under the name of anthocyanins and flavonoids (which are antioxidants) likely to decrease blood pressure and dilate the blood vessels. The anthocyanins give the plants their red and blue color.
4. Black chocolate
Several studies agree that dark chocolate is good for your heart. For example, a study conducted in 2012 found that daily consumption of chocolate could reduce non-fatal heart attacks and strokes in those at high risk for these problems. Attention: the real dark chocolate must be made of at least 60 to 70% cocoa. Dark chocolate contains flavonoids called polyphenols which contribute to the decrease in blood pressure. On the other hand (and unfortunately), milk chocolate and most chocolate bars are not recommended.
5. Citrus fruits
Women who consume large quantities of flavonoids such as in oranges and grapefruits have a 19% lower risk of having an ischemic stroke (caused by a clot). Citrus fruits are also rich in vitamin C, which has been associated with a lower risk of heart disease. Be wary of citrus juices that contain added sugar. Also, be aware that products containing grapefruit may interfere with the action of drugs to reduce cholesterol.
Products derived from soybeans, including tofu and soy milk, add protein to your diet without adding unhealthy fats and cholesterol. Products derived from soybeans contain high levels of polyunsaturated fatty acids (good for your health), fiber, vitamins and minerals. What’s more, soy can reduce blood pressure in people who have a high-carbohydrate refined diet. Finally, compared to milk or other proteins, soy protein can actually decrease LDL or “bad” cholesterol
7. The potato
There is no reason to run away from potatoes on the pretext that they are stuffed with this “bad” starch. As long as they are not in the form of fried products, potatoes are good for your heart. They are high in potassium, which can help lower blood pressure. They are also high in fiber, which can reduce the risk of heart disease.
You should consume more tomatoes! As for potatoes, tomatoes are rich in potassium, which is very good for the heart. In addition, they are a good source of lycopene. Lycopene is an antioxidant carotenoid that can help get rid of “bad” cholesterol, keep blood vessels open and decrease the risk of heart attack. Moreover, since they are low in calories and low in sugar, they are compatible with a healthy diet.
We trace the culture of watermelon to ancient Egypt, that is more than 5000 years ago, in the valley of the Nile. Fruit star of the summer, this refreshing fruit is composed with 92% of water. Not only does it hydrate, it also contains many elements that are vital to the body, such as citrulline, which is used in the synthesis of arginine, an amino acid that promotes the healing process and the division of cells. Rich in antioxidants such as lycopene (the red tomato also contains), watermelon contributes to the health of your heart. So think about adding a breakfast of your breakfast or snacks of a slice of watermelon.
Nuts include almonds, walnuts, pistachios, peanuts and macadamia nuts, the fibers of which are excellent for your heart. These fruits also contain vitamin E, which helps to lower the bad cholesterol. Some nuts, such as nuts, are also rich in omega-3 fatty acids. Be careful, however, avoid salt nuts.
Among the nuts that are good for your heart are almonds. They deserve special attention. According to researchers at the University of Toronto (Canada), the consumption of 30 grams of almonds per day would reduce the bad cholesterol level by 10 to 20%. Trials have shown that such a diet has a level of efficacy almost comparable to that of a cholesterol-lowering drug! These virtues are related to the richness of this dry vitamin E fruit. Although the almond is caloric, several studies conducted in the 2000s showed that its consumption did not lead to weight gain. So do not hesitate to add this dry fruit to your diet. It goes very well with white cheese. You can also enjoy it in a simple snack.
Garlic has been used for 5,000 years. Greek athletes used it to boost their athletic performance, thus taking advantage of the properties of vasodilation and bronchodilation of this food which also helps to fight against bad cholesterol.
Choose raw garlic with cooked garlic. Thus, the recommended amount to reduce the risk of cardiovascular problems is 2 to 5 grams for raw garlic and 10 to 15 grams for cooked garlic.
This cereal has been cultivated for millennia. Barley is rich in tocotrienol, a form of vitamin E with strong antioxidant properties. In addition, several studies highlight the ability of tocotrienols to limit the proliferation of cancer cells. Finally, barley is rich in soluble fiber, nutrients that reduce blood cholesterol levels and fight the peak insulin. The next time you prepare a cake, consider mixing your wheat flour with barley flour!
Since legumes originate from plants, the latter, such as beans, lentils and peas, are an excellent source of protein without, however, containing much unhealthy fat. One study found that people who eat legumes at least four times a week have a 22% lower risk of having heart disease compared to people who consume less than once a week. In addition, legumes can help control blood sugar levels in people with diabetes. Note that black leg beans have a high magnesium content, which makes them a good choice against the risk of cardiovascular disease.
15. Extra virgin olive oil
According to one study, people with a high risk of heart disease and following a Mediterranean diet (rich in cereals, fruits, vegetables) supplemented by the consumption of nuts and at least four tablespoons of oil per day, Olive were able to observe a 30% reduction in the risk of heart attacks, stroke and death. Olive oil is a good source of monounsaturated fatty acids, which reduces cholesterol and blood sugar levels. The olives themselves, whether green or black, are another source of “good” fat. Add them to your dishes!
Chives, marjoram, rosemary, mint and thyme are rich in antioxidants. These aromatic herbs strengthen the immune system and protect you from cardiovascular risks. Recommended in salt-free diets because of their low amount of sodium, aromatic herbs can be used to enhance your dishes.
17. The Cayenne pepper
In the same lineage as aromatic herbs is the Cayenne pepper. The burning sensation associated with chilli comes from capsaicin, an antioxidant that promotes basal metabolism. In addition, capsaicin promotes the synthesis of two hormones, adrenaline and noradrenaline. These hormones burn sugars and reserve fats and are therefore recommended as part of dieting. Caution it is necessary to know to consume it in moderation to avoid intestinal irritations.
18. The red wine
Red wine would reduce the risk of heart disease. However, it is all about balance. Thus, consuming more than two drinks a day would have the opposite effect. For some researchers, it is a compound called resveratrol , which gives the wine its benefits. However, if this is not your routine, you do not need to drink! Resveratrol is found in other foods, such as peanut butter and grapes.
The history of cherry goes back a long time. Its culture goes back to the 4th century BC! France, for its part, owes the intensive cultivation of the cherry to Louis XV who adored this fruit. Cherry is known for its phenolic compounds (especially anthocyanins) with antioxidant properties. Moreover it is one of the most antioxidant fruits. In practice these antioxidants neutralize the free radicals responsible for a plate on the wall of the arteries which obstructs blood circulation and increases the risk of cardiovascular disease.
20. Green Tea
Great favorite in Asia, green tea has become more and more popular in the West. It is no longer a scoop: green tea is good for the heart. A recent study found that people who drank more than four cups of green tea per day saw their risk of cardiovascular disease and stroke decrease by 20% compared to people who “rarely” drink this drink. Antioxidants known as catechins may be responsible for this effect.
21. Broccoli, spinach and kale
When it comes to your health, you really can not go wrong by eating vegetables and still vegetables. In general, these foods are good for the heart. Green vegetables in particular can offer your heart an extra boost. These are rich in carotenoids, which act as antioxidants and release your body from potentially harmful compounds. They are also high in fiber and contain tons of vitamins and minerals. Kale also contains some omega-3 fatty acids.
Two studies have shown a link between daily carrot consumption and decreased risk of cardiovascular disease. Not only will you benefit from the antioxidant properties of this vegetable rich in beta-carotenes, but you will also benefit from its high vitamin A content, good for eyesight and for bones.
One study found a 10 to 15% lower risk of dying from heart disease or other causes in men and women who drink six or more cups of coffee a day. Other research found that only two cups a day could reduce the risk of cardiovascular disease and stroke by 30%. However, the explanations behind this beneficial effect remain confused.
24. Flax seeds
Flax seeds, like ultra-chic chia seeds, are rich in omega-3 fatty acids. This is one of the reasons why these seeds are good for your heart. Another reason is their high fiber content. You can eat them crushed with other heart-healthy foods, such as dried blueberries, cranberries or oatmeal. You can even mix them with soy milk and fruit to create a smoothie.
25. The lawyer
These tasty and mellow fruits have a well-established reputation. They provide healthy fat for the body and the heart. Like olive oil, they are rich in monounsaturated fatty acids that can reduce the risk factors for heart disease, such as cholesterol. They are also rich in antioxidants and potassium. They can be consumed alone or prepared in guacamole, possibly with a few tomatoes, which are also good for your heart.
26. The blettes
Poor in calories and very rich in potassium, the wheat is effective in fighting high blood pressure by lowering the level of sodium present in the cells. Prefer green chard to yellow chard: they have much more calcium and magnesium. They sometimes replace spinach and are widely used in the cuisine of Nice.
27. The raspberries
Amongst all the red fruits that are good for your health, raspberries easily climb onto the podium. They are very rich in flavonoids (antioxidants) and contain fibers and vitamin C which, together, help reduce the risk of stroke.
28. Dried apricots
Dry apricots are very rich in potassium and have strong antioxidant properties, which are more important than fresh apricots because dried apricots contain much less water. They help control blood pressure and fight hypertension.
Tip: prefer dry bios apricots that are distinguished by their brown color, while non-organic products are fluorescent orange.
29. The Tofu
Source of omega-3, tofu is known for its ability to limit the absorption of cholesterol. This food originated in China and resulting from the curdling of Soya milk is also rich in isoflavones which fight against the risk of cardiovascular diseases.
30. The pomegranate