The 10 Best Foods For Cardiovascular Health

Health Tips

Disorders related to the heart and blood vessels are known as cardiovascular diseases. Millions of people have died from this type of disorder, and every day there are more people suffering from heart disease.

The increase in cardiovascular diseases may have occurred as a result of poor diet and lack of medical care. Fortunately, to remedy this, there are foods that help improve your cardiovascular health: clean your arteries, improve your blood pressure, stabilize cholesterol and triglyceride levels and keep your heart healthy. Find out what they are.

10 Foods that improve your cardiovascular health

1.Whole grains

Whole grains contain germ, endosperm and bran, the nutrient rich parts of the grain. Because of its high fiber content, whole grains help lower bad cholesterol and the risk of heart disease.

Whole grains include whole wheat, brown rice, oats, rye, barley and quinoa. At the time of purchase, you should note that the label contains phrases such as “whole grain” or “whole wheat”, as these ensures that the product is really composed of this type of grain. Whole grains reduces the risk of heart disease

2.Berries

The berries contain several nutrients that are important to maintain and improve cardiovascular health. They also have antioxidants such as anthocyanins , which protect against oxidative stress and inflammation, factors that intervene in the development of heart disease.

Berries are a delicious food, low in fat and also reduce several of the risk factors in heart disease, which is why it is a good option to include them in our diet. Berries contain nutrients that improve cardiovascular health

3.Walnuts

Adding nuts to your diet can protect you against heart disease. Nuts reduce “bad” cholesterol, lower blood pressure; oxidative stress and inflammation. Nuts protect you against heart disease

4.Dark chocolate

The dark chocolate is rich in antioxidants such as flavonoids, which may help to improve cardiovascular health. There are several studies that associate the consumption of dark chocolate with a lower risk of heart disease.

Chocolate can have large amounts of sugar and calories, so you must choose a chocolate with a cocoa content of 70% or more, so that it releases its properties in the body. Dark chocolate is rich in antioxidants

5.Garlic

Garlic contains a component called allicin , which is attributed a wide variety of therapeutic effects.

Different studies have revealed that the consumption of garlic can reduce the level of cholesterol, as well as decrease blood pressure and prevent the accumulation of platelets, preventing the formation of blood clots and reducing the risk of stroke.

To obtain all the benefits of garlic, you should eat it raw or crush it and leave it to rest a few minutes before cooking it.Garlic is associated with several therapeutic effects

6.Olive oil

Olive oil is a food rich in antioxidants that reduces inflammation and reduces the risk of chronic diseases. It also has monounsaturated fatty acids, which are associated with good heart health.

According to some studies, olive oil reduces the risk of death from heart disease and lowers blood pressure. To enjoy all its benefits, sprinkle on cooked foods or use it to prepare sauces and vinaigrettes. Olive oil is good for the heart

7.Almonds

Almonds contain a large amount of vitamins and minerals that contribute to good cardiovascular health. In addition, they are rich in fiber and monounsaturated fats that help protect against heart disease. Similarly, the consumption of almonds can reduce the “bad” cholesterol and improve the levels of “good” cholesterol, which keeps the arteries clear.

However, if you want to lose weight, you should measure your consumption of this food, because although almonds are rich in vitamins and minerals, they also contain a large number of calories. Almonds contain nutrients that improve cardiovascular health

8.Tomatoes

Tomatoes contain a vegetable pigment called lycopene, which is rich in antioxidants. Antioxidants neutralize several factors associated with heart disease. On the other hand, low levels of lycopene are associated with an increased risk of cerebrovascular accidents and heart attacks.

Tomatoes also improve “good” cholesterol levels, which maintains good heart health and prevents heart disease. Tomatoes are good for caring for cardiovascular health

9.Green tea

Green tea brings many benefits for your health. It is a food rich in polyphenols and catechins, antioxidants that protect your cardiovascular health. In addition, it can reduce people’s blood pressure, triglycerides and cholesterol.

There is a supplement of green tea called matcha, which is made with the whole leaf of tea and also benefits the health of your heart. Green tea is a healthy drink for the heart

10.Avocado

Avocados are rich in monounsaturated fats that are associated with good heart health and low cholesterol levels. This food is also rich in potassium, vital for cardiovascular health. Avocados are associated with good heart health

Conclusion

These 10 foods provide your body with the nutrients, vitamins and compounds needed to prevent heart disease and improve your cardiovascular health. Take note of them and add them to your meals.

https://en.wikipedia.org/wiki/Cardiovascular_fitness

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