At least three times a day, each person has the opportunity to reduce their cholesterol , the blood pressure and, ultimately, reduce the risk of suffering heart disease . How? Very simple: opting for a healthy and healthy diet, based on natural and fresh foods, among which particularly fruits, vegetables, legumes and cereals (especially whole), fish and especially a handful of nuts .
And is that over the years, the definition of what would come to mean " healthy diet "For the heart it has undergone some changes, especially because as indicated Melissa Ohlson , Coordinator of Preventive Nutrition of Cardiology in the Cleveland Clinic , not only is it necessary to reduce our daily intake of saturated fat, given that some additional risks such as inflammation or hypertension can aggravate the problem.
It is also evident that not only is it enough to follow a healthy diet. As they say - and many doctors and nutritionists defend - it is vital maintain a healthy lifestyle and as active as possible .
This means that, among other things, we must move away from the consumption of alcoholic beverages and snuff (even when that consumption is punctual and occasional), and above all, away from sedentary lifestyle, trying to practice at least every day between 30 to 40 minutes of physical exercise, being more advisable to opt for aerobic exercise that will also help us when it comes to reducing our weight.
Below we echo an interesting list of foods that, in themselves, can help us protect our hearts and save them from every possible angle.
5 delicious foods that can help take care of our heart
Fresh herbs as substitutes for salt
The fresh herbs can help replace the salt in our meals (which, incidentally, has about 2400 mg of sodium per teaspoon), and which will help us control our blood pressure.
It would be a very good option to choose parsley, sage, thyme ... and sprinkle with them those dishes where we put salt.
As we know, the herbs are rich in antioxidants that protect our cells.
In the event that we are true passionate about salt, and it is 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 non-fat yogurt
In several studies it was demonstrated that those people who ate a low fat yogurt at breakfast and in the snack (and they consumed, therefore, more calcium and potassium), helped lower both the diastolic and systolic blood pressure, as long as they kept salt intake at bay.
If we do not like yogurts very much, we could opt for low-fat drinks instead of milk.
Extra virgin olive oil
As we know, the extra virgin olive oil It is rich in monounsaturated fats, which help to lower the levels of LDL cholesterol when we replace 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 in our diet the consumption of nuts or avocado .
Almonds to keep cholesterol at bay
In an investigation carried out some years ago, it was demonstrated that when we eat almonds , we help to reduce LDL cholesterol considerably.
Not in vain, in this study it was found that when an ounce of nuts was consumed daily as part of a healthy diet, LDL levels were reduced from 13 to 20%.
Carrots, cut the risk of diabetes
A study carried out at Harvard University determined that they take something like half a cup of dark yellow vegetables, such as carrots , the risk of suffering diabetes in women was reduced by 27%.
Although the researchers did not know very well why, it is believed that this was due to the high antioxidant content of these vegetables.