The modern lifestyle, stress and the diet that accompanies it, are for many people the main cause of poor cardiovascular health, which is the principal cause of death in the world according to the World Health Organization. High blood pressure, cholesterol, diabetes and overweight promote narrowing of the arteries, poor oxygenation of the heart, and also coronary heart disease.
It has been scientifically proven that following a Mediterranean-type diet could reduce the risk of cardiovascular disease. This diet is mainly rich in vegetables, fruits, whole grains, legumes, oilseeds and olive oil. Here are 10 foods that are good for our heart and arteries to be consumed.
1. Garlic – The plant of the Arteries
Garlic has been used since antiquity for its many virtues. It contains many active compounds known as sulfur compounds, including allicin. Many studies have demonstrated its benefits on the prevention of cardiovascular disease (prevention of fat deposition in the arteries), Garlic is also known as a vasodilator, lowering blood pressure.
*it is recommended to daily consume one to two cloves of fresh garlic.
2. Olive oil
Currently, the powerful properties of pressed olive oil are widely known in the healthcare field, Olive oil has a role in the prevention of heart disease, Unclog Arteries, According to studies, it may even reduce the risk of osteoporosis and diabetes.
A healthy diet based on olive oil and vegetables protects the heart and arteries. Olive oil contains an high amount of oleic acid, a monounsaturated fat, as well as components called polyphenols. wich can helps reduce inflammation and maintain the flexibility of the arterial walls so the blood pressure remains low.
The avocado has numerous health benefits. It is rich in fiber and antioxidants, it helps with weight loss and calms hunger. Avocado is also an excellent source of vitamin E, This vitamin has a particularly important protective effect on the organism’s cells. also he is one of the fat-soluble vitamins.
Avocado contains a high amount of healthy fats that help to reduce levels of bad cholesterol and triglycerides, which contribute to clogged arteries.
10 g of Avocado provides: 16 calories; 1.5 g of fat; 0.2 g of protein
4 . Chickpeas
The chickpeas are rich in fibers, iron and vegetable proteins, a good complement for those who do not eat meat. Regular consumption of legumes leads to various beneficial effects such as better control of diabetes and a reduced risk of cardiovascular disease.
To take advantage of the nutritional benefits of chickpeas, there are many ways to incorporate them into your daily diet.
5. Whole grains
when we talk about whole grain we mean: Wholemeal wheat, wild rice, wholemeal rye…
It is recommended to consume 50 grams of whole grains per day.
The advice recommends eating 2 portions of fish per week. Fish are rich in fatty acids and omega 3 such as tuna, salmon and sardines, which are rich in omega 3 and are important in combating the risk of heart disease, coronary artery disease, heart failure and stroke.
7. Nuts and Oilseeds
Oilseeds are naturally rich in monounsaturated fatty acids. Consumed regularly, they are good for cardiovascular health, as shown by numerous studies. Oilseeds contain between 1 and 2.5 g of protein per 10 g, in other words more than certain meats or fish.
Many studies associate regular consumption of oilseeds with a reduction in the risk of type 2 diabetes and colon cancer for women.
Beef is a nutritious meats that can be part of a healthy diet. It contains many vitamins and several minerals that are present in large quantities. People who do not eat beef or other red meats should pay particular attention to the daily integration of meat alternatives into their diet to ensure that their needs for these various minerals and vitamins are satisfied.
Due to the flavonoids it contains, chocolate lowers the risk of cardiovascular disease. These antioxidants help maintain the flexibility of the arteries and limit the risk of atherosclerosis.
High quality of dark chocolate is made from cocoa butter, mostly composed of saturated fatty acids . monounsaturated fatty acids are present in 32.7%.
10. Green Tea
It contains polyphenols, flavonoids and catechins, powerful antioxidants. A study published in the Journal of the American Medical Association found that green tea consumption is associated with a reduction in mortality, including cardiovascular causes.
The main points to avoid cardiovascular diseases :
The prevention of cardiovascular disease has taken on a very special significance due to the number of cases that develop each year. In the prevention of cardiovascular disease, a complete component is devoted to diet. In fact, several risk factors related to cardiovascular disease, including high blood pressure, diabetes and obesity, can be partially controlled by an adequate diet.