What are the 8 healthiest foods for heart care?
Cardiovascular diseases are the leading cause of death worldwide.
More people die every year from one of these diseases than from any other cause, according to a report by the World Health Organization (WHO).
It is estimated that in 2016, 17.5 million people died from cardiovascular disease, accounting for 30% of deaths worldwide.Of these deaths, approximately 7.4 million were due to coronary heart disease and 6.7 million to cerebrovascular accidents.
The report notes that these pathologies have a much greater impact on low and middle income countries: more than 80% of all deaths occur in these countries and affect almost equally men and women.In the American countries, it is estimated that they cause 1.9 million deaths a year.
However, a high proportion of these diseases can be prevented if you follow a healthy diet.What we eat can have a significant influence on the good functioning of the heart.
Although the diet as a whole must be taken care of to protect the heart and ensure its proper functioning, there are some nutrients that can positively influence this organ, such as healthy fats.
Our body needs fats to function properly, but it is important to take into account the healthy fats that benefit the heart and function as a heart protector, avoiding heart diseases.
List of healthy foods to care for the heart
In the list of the 8 best foods that help to take care of the health of the heart, we must include:
Olive oil
Reduce the risk of heart disease because it lowers LDL cholesterol levels.Lipoproteins are made of fat and protein, these carry cholesterol, triglycerides and other lipids in the blood to different parts of the body.
Garlic
Hydrogen sulfide, which is what causes the smell in garlic, is a stimulant of the cells that form the membranes that dilate and relax arteries, which reduces blood pressure and thus transport more oxygen to the capsules
Vegetables
They are a basic source of proteins with a moderate caloric intake. It contains a lot of iron, even more than meat.They provide vitamins B, calcium, zinc, phosphorus and magnesium, nutrients beneficial to health. Like soluble fiber, important source that lowers cholesterol.
Wild salmon.
This fish is rich in omega-3 fatty acids, which help strengthen the immune system.Good fats in salmon reduce inflammation, maintain blood flow and lower triglycerides.
Oats
Oatmeal helps to lower bad cholesterol (LDL) which are the fats that form plaques in the arteries causing heart disease.It contains omega-3 fatty acids and is also rich in soluble fiber, magnesium, potassium and niacin.
Avocado
It is a high-fat fruit especially healthy monounsaturated fats for the heart, according to the Harvard School of Public Health when consuming unhealthy fats such as saturated and trans fat, monounsaturated fat containing avocado reduces bad cholesterol or LDL as well as total cholesterol, says the nutritionist.
Nuts
These contain healthy fats that are involved in the control and reduction of triglycerides and cholesterol in the body, which makes them cardio-protective foods.
She points out that the American Heart Association recommends consuming four weekly servings of unsalted and oil-free walnuts, noting that it contains calories and we must control portions.