The 10 Foods That Improve Your Heart Health

There are many silent diseases that day by day are damaging the health of our hearts. Both men and women have habits such as smoking, weight gain, high cholesterol, and low physical activity throughout life. They are factors that contribute to increasing coronary risk.

One of the best ways to improve the health of our heart is to eat a diet low in saturated fat and eat especially foods rich in monounsaturated fats, such as omega-3 fatty acids. We invite you to know 10 foods that will take care of your heart.

1. Avocado

Avocado will help you keep bad or LDL cholesterol at bay, since this fruit is  rich in monounsaturated fats, those so beneficial for our body and that we should take every day.

In addition, avocado is rich in vitamins of group B and in vitamins C, E and K. In fact, the latter is known above all for its function in blood clotting.

2. Brown rice

The benefits of brown rice are so high that we should use it regularly.

With regard to the health of our heart, it is interesting to know that the nutrients in the subaleuron layer of brown rice have a cardioprotective effect by acting on blood pressure.

And not only that, brown rice is richer in iron and calcium than white rice and gives us a greater feeling of satiety.

3. Salmon

Salmon is one of the best foods for our heart  due to its content of omega-3 fatty acids, it has properties such as:

• Reduces the volume of triglycerides.
• It lowers the total concentration of cholesterol, lowering the level of bad cholesterol or LDL.
• In this way, you reduce the risk of cardiovascular disease. Thus, the studies carried out in this regard refer to it.

4. Oats

Oatmeal is a cereal with very beneficial properties for our body.

In turn, due to its beta-glucan content, it helps lower the total cholesterol level by reducing the concentration of low-density lipoprotein, making it a very suitable cereal for a healthy breakfast.

5. Almonds and walnuts

The most suitable nuts for the health of your heart are, without a doubt, almonds and walnuts. It is highly recommended that you have 3 walnuts every day for your breakfast. In addition, it is appropriate to eat between meals to remove hunger, for example, about 4 or 5 almonds.

If you consume nuts in this way, you already eat the ideal amount that will reduce your bad cholesterol and, in addition, it will give you a good amount of magnesium.

6. Apple

Eat an apple a day and take care of your heart. Feel free to include it in your breakfast or carry it in your bag to eat when you’re hungry. It is very important that you remember to consume it with skin since this is where the highest concentration of antioxidants is.

Consuming an apple daily will also help you:

• Reduce bad cholesterol (LDL) and increase good cholesterol (HDL).
• Regulate blood sugar level.
• It will provide fiber, in addition to vitamin C, manganese, potassium and flavonoids.

7. Carrots

Carrots provide vitamin A and rich antioxidants  suitable to take care of your heart. The best way to consume them is raw.

8. Fruits of the forest

Berries, strawberries, blackberries, blueberries are rich in flavonoids, especially in antichonins, water-soluble pigments that give these fruits their red, purple or blue hue.

Anthocyanins could promote cardiovascular health thanks to their antioxidant activity. However, more research is needed to confirm these findings.

9. Extra virgin olive oil

You can take a tablespoon of olive oil on an empty stomach, or you can consume it in your salads.

As pointed out in different reviews, olive oil is that treasure of nature that always takes care of your heart.

10. Lentils

Lentils are low in fat and contain slow-absorbing carbohydrates. In addition, they are rich in fiber that helps control cholesterol, since they prevent the absorption of saturated fats.

On the other hand, its antioxidants help prevent cardiovascular diseases and its micronutrients, minerals and B vitamins help regulate metabolism.