The combination of a balanced diet, regular exercise and a healthy lifestyle is the key to maximizing heart health. The good news is that making the right choices isn’t that complicated. THE Metropolises has put together a guide to help you understand what should be on your plate each day if the idea is to maximize heart health.
Read also
-
Claudia Meireles
Cardiologist Tells Which Drink Is Worst for Heart Health
-
Health
From heart health to more beautiful skin: discover 4 benefits of walking
-
Life and style
Tender heart: discover the 4 most affectionate signs of the zodiac
Olive oil
According to the nutritionist of Metropolises, Juliana Andrade, extra virgin olive oil is one of the protagonists of the Mediterranean diet, a dietary pattern widely associated with the reduction of heart attacks and strokes.
“Its protective action comes mainly from polyphenols, antioxidant compounds that help reduce inflammation and improve the cholesterol profile,” he explains.
Olive oil
Oilseeds
According to the expert, oilseeds, like walnuts and almonds, are good fats and contain fiber, minerals and antioxidants, perfect for reducing LDL (“bad cholesterol”).
“Despite their caloric content, when consumed in controlled portions (a handful per day), they do not affect weight and also protect the heart,” adds the nutritionist.
Omega 3
Omega 3, found particularly in fish such as salmon, sardines and mackerel, continues to be one of the most studied fats with the most scientific support.
“It helps reduce triglycerides, stabilizes the electrical activity of the heart and reduces inflammatory processes associated with the risk of arrhythmias and cardiovascular events,” emphasizes Juliana.
Red fruits
Red fruits, such as strawberries, blueberries, raspberries and blackberries, contain anthocyanins, bioactive compounds that improve blood vessel function and control oxidative stress.
Juliana adds that studies of daily or frequent consumption show improvements in blood pressure and stiffness, especially in those at high risk.
Red fruits, such as strawberries, blackberries, purple grapes and açaí, also exert a protective action thanks to flavonoids and antioxidants.
Dark green vegetables
Finally, foods like spinach, kale, broccoli, and arugula are nutrient-dense, low-calorie foods. “Its natural nitrates help dilate vessels and improve circulation, while potassium helps control blood pressure.”
Plus: they are rich in fiber, which helps control cholesterol and blood sugar.
About The Author
