Many food can have a positive influence on blood pressure, cholesterol levels and general inflammation, all risk factors for heart disease. So here’s a list of 7 foods that have a positive impact on your heart.
Due to their fiber content, it is recommended to consume 28 grams per day (a handful). Almonds in particular have been linked to reduced cholesterol and less belly fat.
Rich in antioxidants and fiber, it's important to incorporate 3 servings a day into your diet. Chop them with some yogurt, add to a smoothie or even a salad!
At lunch and dinner, it is important to consume 5 portions per day, at least. Variety is key, and you really can't go wrong eith vegetables.
Spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants. They are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function.
Quinoa, amaranth, chia and flaxseed are seeds that help maintain a healthy heart. To integrate them into breakfast, they can be combined with yogurt, juice or fruit. Studies show that eating whole grains is associated with lower cholesterol and blood pressure.
The consumption of olives and olive oil helps to produce good cholesterol (HDL), so these ingredients should be present in the daily kitchen, in small amounts.
This food is rich in folic acid and vitamin E, nutrients that help take care of cardiovascular health. Avocado can be consumed for breakfast, lunch and dinner. High in monounsaturated fats and potassium, they may help lower your cholesterol and risk of metabolic syndrome.