Did you know that by making these 5 changes that we propose in this note, you will be able to protect your heart, keeping it much healthier and keeping it away from dangerous cardiovascular diseases?
At least three times a day, each person has the opportunity to lower their cholesterol, blood pressure and, ultimately, reduce the risk of heart disease. How? Very simple: opting for a healthy and healthy diet, based on natural and fresh foods, among which fruits, vegetables and vegetables, legumes and cereals (especially whole grains), fish and especially a good handful of nuts stand out. .
And it is that over the years, the definition of what a ” healthy diet ” would mean for the heart has undergone some changes, not only it is necessary to reduce our daily consumption in saturated fat, since some additional risks such as inflammation or hypertension can aggravate the problem.
It is also clear that it is not enough just to follow a healthy diet. As many doctors and nutritionists say – and defend it – it is vital to maintain a healthy lifestyle and as active as possible.
This means that, among other aspects, we must move away from the consumption of alcoholic beverages and tobacco (even when this consumption is occasional and occasional), and above all, move away from sedentary lifestyle, trying to practice at least 30 to 40 minutes of exercise every day. Physical exercise, being more advisable to opt for aerobic exercise that will also help us to reduce our weight.
Here we echo an interesting list of foods that, in themselves, can help us protect our heart and save it from every possible angle.
5 delicious foods that can help take care of our hearts
Fresh herbs as a substitute for salt
The fresh herbs can help replace salt of our meals (which has, incidentally, about 2400 mg. Of sodium per teaspoon), and which will help us control our blood pressure.
It would be a very good option to opt for parsley, sage, thyme … and sprinkle those dishes where we put salt with them.
As we know, herbs are rich in antioxidants that protect our cells.
In the event that we are truly passionate about salt, and it is somewhat difficult to replace it, we could use a trick: buy the kosher variety (which has half the sodium of table salt), and crush it with herbs like oregano or parsley
Low-fat or fat-free yogurt
In several studies it was shown that those people who ate a low-fat yogurt for breakfast and a snack (and who therefore consumed more calcium and potassium), helped to lower both diastolic and systolic blood pressure, as long as when they kept salt intake at bay.
If we don’t like yogurts very much, we could opt for low-fat drinks instead of milk.
Extra virgin olive oil
As we know, extra virgin olive oil is rich in monounsaturated fats, which help lower LDL cholesterol levels when we substitute saturated fats in our diet.
According to some studies, for every 1% in which we reduce the intake of saturated fat (such as fatty meats, cheeses or butter), we can reduce our LDL level by 2%.
Another good option would be to include the consumption of nuts or avocado in our diet.
Almonds to keep cholesterol at bay
In an investigation carried out some years ago, it was shown that when we eat almonds, we help to reduce LDL cholesterol considerably.
Not surprisingly, in this study it was found that when one ounce of nuts was consumed a day as part of a healthy diet, LDL levels were reduced by 13 to 20%.
Carrots cut the risk of diabetes
A study carried out at Harvard University found that eating something like half a cup of dark yellow vegetables, such as carrots, reduced the risk of diabetes in women by 27%.
Although the researchers did not really know why, it is believed that this was due to the high antioxidant content of these vegetables.