Maintaining a healthy lifestyle consists of being consistent in these three aspects: balanced nutrition, rest, and physical activity. These habits are the three fundamental pillars to stay in good health, especially to take care of heart health.
Experts explain that cardiovascular health is directly influenced by nutrition. A balanced diet not only prevents diseases like obesity, hypertension, or diabetes, but also protects the heart.
To achieve this, there is a wide variety of foods that are excellent allies for the heart. This is because their effect is maximized when included in a varied and balanced diet. In this sense, it will be important to prioritize fresh foods and vegetables, reduce the consumption of ultra-processed foods, sugar, and salt, and accompany the diet with regular physical exercise to maintain a strong and healthy heart.
What are the essential foods to improve heart health?
These are the 10 essential foods that, integrated into daily nutrition, can make a difference:
Olive oil
Extra virgin olive oil is a source of monounsaturated fats and polyphenols, which help reduce cardiovascular risk by improving levels of good cholesterol (HDL) and protecting against inflammation.
Nuts and dried fruits
Nuts stand out for their content of polyunsaturated fatty acids, tocopherols, and phytosterols, which help reduce bad cholesterol (LDL). In fact, including a handful of nuts in daily nutrition can significantly benefit heart health.
Legumes
With a high content of fiber and proteins, legumes are an affordable and heart-protective food. For this reason, consuming four servings weekly helps maintain healthy cholesterol levels and improve overall health.
legume.
Fatty fish
Fish such as sardines, anchovies, and salmon are rich in omega-3 fatty acids, which are essential to prevent thrombus formation and protect cardiac function. It is recommended to eat fatty fish twice a week, prioritizing smaller ones to avoid heavy metals.
Berries
Strawberries, blueberries, raspberries, and blackberries, among others, are rich in antioxidants and natural anti-inflammatories, such as polyphenols, which help keep the cardiovascular system in optimal conditions.
Garlic
Garlic is a food rich in allicin, a compound with cardioprotective properties that helps reduce the risk of heart diseases. This is why its regular consumption, even in small amounts, benefits cardiovascular health.
Yellow vegetables and greens
Foods like carrots, sweet potatoes, pumpkins, and yellow peppers are rich in carotenoids, which are associated with a lower risk of heart diseases. Including them in the diet strengthens cardiovascular protection.
Yellow pepper. Photo: Wikipedia.
Whole grains
Whole grains, such as oats, brown rice, and whole grain bread, provide fiber and minerals that reduce the risk of type 2 diabetes, as well as cardiovascular diseases. Therefore, it is always preferable to choose other whole versions of these foods.
Spices
Turmeric, pepper, curry, and chilies not only help enhance the flavor of dishes, but also help control blood sugar and cholesterol levels, thus protecting the heart.
Green tea
Rich in polyphenols, green tea is known for its antioxidant properties and its ability to reduce cardiovascular risk. Substituting a cup of coffee a day with green tea can be a beneficial change.
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