Healthy heart with 8 important foods

Apple, chocolate and olive oil are among the foods that, thanks to their properties, reduce the risk of suffering from heart disease

Having a balanced diet doesn’t just keep you fit. It is in fact one of the most important aspects to take care of one’s health and heart.

For this reason, we recommend adequate nutrition to stimulate the proper functioning of each organ. 

This post is especially dedicated to the ideal foods to keep the heart healthy, thanks to their properties .

Foods for a healthy heart

1. Walnut

Thanks to its high levels of omega 3 fatty acids, walnut is an excellent remedy for protecting the heart.

It is rich in minerals such as zinc, copper, potassium, magnesium, phosphorus and vitamins of group B. Containing a good dose of omega 3, it is an excellent anti-inflammatory, antiarrhythmic and antithrombotic .

It is also rich in arginine, an amino acid that helps relax blood vessels and lower high blood pressure. Its saturated fat nutrients reduce bad cholesterol and increase good cholesterol .

It is recommended to take nuts at least 3 times a week, maximum 30 grams. It is preferable to avoid excessive consumption, as they have a high caloric value.

2. Beans

These legumes provide the body with folate, a vitamin that reduces homocysteine ​​in the blood, an amino acid that affects the development of cardiovascular diseases.

Legumes in general reduce the risk of heart disease . They are an excellent source of protein and fiber, which help lower cholesterol and triglyceride levels.

Beans are rich in vitamin D, iron, potassium, magnesium and calcium, making it an ideal food for a balanced diet.

3. Apple

Apple is a recommended fruit for keeping the heart healthy. It is rich in fiber, vitamins A and C, flavonoids and calcium. It also possesses anti-inflammatory and antioxidant properties.

Its daily consumption lowers bad cholesterol levels thanks to its pectin content, which is conducive to cholesterol metabolism.

4. Chocolate

Dark chocolate contains an infinite number of properties that are excellent for mental and physical health.

Cocoa contains flavonoids useful for proper blood circulation, which prevents heart attacks and cerebral hemorrhage .

It is an antioxidant, therefore it strengthens the body. Being rich in iron, it is an ideal food to prevent diseases such as anemia, as it promotes the production of red blood cells.

Importantly, chocolate lowers bad cholesterol levels and increases good cholesterol levels. However, it is recommended to consume it in moderation.

5. Salmon to protect the heart

Salmon is a very nutritious food. It is rich in B vitamins and minerals such as selenium, calcium and magnesium.

It is excellent for the heart and circulatory system thanks to its omega 3 content. It helps to establish blood pressure and prevent strokes and heart attacks.

Since it contains omega 3, it has an anti-inflammatory function and prevents joint pain. It is beneficial to mental health, as it greatly reduces depression.

6. Olive oil

Add this ingredient to your dishes to reduce the risk of embolisms and heart attacks.

Olive oil prevents cellular aging, has anti-inflammatory properties and is an excellent antioxidant.

Since it contains oleic acid (monunsaturated fat that protects blood vessels), it reduces bad cholesterol (LDL) levels, regulates blood pressure and prevents chronic heart disease.

The olive oil must be kept in a dark glass container to protect the liquid from the sun.

7. Red wine

Red wine acts as an antioxidant, which is important for preventing cardiovascular disease. This drink, when ingested in moderate amounts, acts as an anti-inflammatory, protects the arteries and lowers bad cholesterol levels . 

8. Orange to reduce heart disease

Orange, in addition to being rich in vitamin C , contains high levels of flavonoids, important for reducing the risk of heart disease .

Being rich in fiber, it helps eliminate toxins and fats. In addition, it improves blood circulation and restores blood pressure.

As you can see, there are many foods to include in your diet to keep your heart healthy. It is clear, however, that it should not be abused as it could be counterproductive, especially those whose excess consumption causes overweight.

In the case of orange, for example, it is sufficient to drink a glass of juice in the morning . The same with the apple, one a day.

And again with olive oil, which it is recommended to include in your daily diet to prepare or season dishes, but without exceeding.