7 Foods You Should Eat To Protect Your Heart

The adoption of a healthy diet is as important for heart health as regular physical exercise. Discover the best tips here.

Protecting your heart should be one of your priorities on a daily basis. However, the truth is that this organ is not usually taken care of properly until it sends a ‘warning’ or some eventuality occurs.

To put this care into practice and prevent a decrease in the quality of life, it is advisable to start by reviewing eating habits. Although the industry has invaded the market with a wide variety of products that promise a fast and delicious diet, today it is known that their intake has negative effects on heart health.

And it is that, although it is easy to ignore it , the nutrients that are obtained through healthy foods are essential to promote the functions of this muscle.

Balance is the key

Eating too many processed and high-trans fat foods can increase cholesterol, blood pressure, and the risk of potentially dangerous diseases. This is stated by a study published in Diabetes & Metabolic Syndrome. For this reason, it is essential to consume healthy dishes, controlled in calories and based on foods of high nutritional quality.

In addition, it is good to increase the consumption of some foods that, due to their properties, provide additional benefits to protect it. Next, discover the 7 best foods you can choose.

1. Oatmeal to protect your heart

Known as “the queen of cereals”, oats are one of the healthiest and most complete foods that we can add to our diet.

It contains fiber and omega 3 fatty acids, two essential nutrients that promote the control of cholesterol levels to prevent arterial hardening. These have also been shown to positively impact the gut microbiota.

It also contains significant amounts of key minerals for achieving controlled blood pressure, such as:

• Potassium.
• Magnesium.
• Calcium.

2. Black beans

Black beans are part of the list of “superfoods” to improve and protect the health of the heart. This is due to its contributions of B-complex vitamins and soluble fiber, two nutrients whose assimilation helps reduce levels of bad cholesterol (LDL).

Also, black beans have small doses of omega 3 and magnesium, which help control high blood pressure and poor circulation.

3. Olive oil

Extra virgin olive oil is one of the best healthy fats to care for and protect your heart, as it helps control cholesterol and prevents premature arterial aging. This is stated by research published in The New England Journal of Medicine.

Pressed olive oil, that is, one that has not been subjected to refining processes, is one of the healthy fats that help protect the heart against serious diseases.

Its contributions of monounsaturated fatty acids and antioxidant compounds slow down the excessive accumulation of lipids in the arteries and pressure problems.

Its regular consumption keeps cholesterol at bay and improves the elasticity of the arteries to prevent premature aging.

4. Chia seeds

While chia seeds have become popular as a weight loss supplement, it’s good to know that they are also great allies for heart health.

Despite their tiny size, they contain high amounts of omega 3 and essential amino acids that help control high cholesterol and triglycerides.

These nutrients help keep the body’s inflammatory processes in balance and lower the risk of stroke, arteriosclerosis, and other chronic heart conditions.

5. Blueberries

Including blueberries in the regular diet is a very healthy habit for the heart. This food contains beta-carotenes and lutein, two substances with antioxidant action that help protect the cardiovascular system against the negative action of free radicals.

Its flavonoids and natural fibers help control the lipids that accumulate in the arteries and, incidentally, prevent them from clogging and hardening.

On the other hand, it is an anti-inflammatory and detoxifying food that helps cleanse the blood to avoid circulatory problems.

6. Oranges

Known to be a significant source of vitamin C, the orange is an antioxidant fruit that helps maintain optimal heart health.

• It has interesting amounts of carotenoids and flavonoids, two substances that minimize the damage caused by oxidative stress.
• Its contributions of vitamins and minerals keep the heart rate level and, if that were not enough, they reduce the risk of inflammation.

The intake of its natural juice is a way to reduce high blood pressure and the circulatory difficulties associated with it.

7. Red wine

Although we know that excessive consumption of alcoholic beverages can cause irreversible damage to the body, drinking a small amount of red wine, periodically, could be very beneficial to protect your heart.

This food contains large amounts of resveratrol, an antioxidant compound that reduces the levels of bad cholesterol (LDL) while increasing the presence of good cholesterol (HDL).

These substances, in addition to their catechins, protect arterial walls against oxidative damage and reduce the risk of arteriosclerosis and heart attack.

Improve habits to protect your heart

Although these foods should be included more often in the diet, it is not a question of basing the diet only on them. In this sense, we must remember that we must not go to extremes and that we must always seek a balance.

On the other hand, if you want to make changes to your diet, it is best to first consult with your doctor, to make sure that the adjustments are timely.