The 10 foods that are friends of the heart

Who I am
Carlos Laforet Coll
@carloslaforetcoll

Heart diseases, with particular reference to heart attacks, are the major causes of death in the Western world. According to the American Heart Association, one individual in the United States dies from heart problems every 39 seconds. Alongside healthy lifestyle choices, which concern avoiding a sedentary lifestyle and practicing movement, what we bring to our tables can have an important effect on improving heart health. After pointing out the foods to avoid to protect its functioning, here are ten of the foods considered friends of the heart.



Don't store avocado like this: it's dangerous



Le heart disease, with particular reference to heart attack, they represent the major causes of death in the Western world. According to theAmerican Heart Association, in the United States one individual dies of heart disease every 39 seconds. Alongside healthy lifestyle choices, which concern avoiding a sedentary lifestyle and practicing movement, what we bring to our tables can have an important effect on improving heart health. After having indicated i foods to avoid or at least limit to protect its functioning, here are ten of the foods considered Best friends.

Index

Raisins

According to a scientific research, the consumption of raisins can counteract the development of bacteria capable of causing gingivitis and inflammation. People with gingivitis would be more prone to heart problems than others. Experts have identified inflammation as a commonality between gingivitis and heart problems. Raisins could help reduce it.

Whole grains

Individuals who consume whole grains tend to be in better shape and have a less risk to incur heart disease. This would be due to the content of antioxidants, phytoestrogens and phytosterols, considered as protective agents against coronary arteries. The fiber contained in whole grains is also related to heart benefits. According to one study conducted by Harvard University, the consumption of vegetable fibres is able to reduce cardiac risks by 40%. Soluble fiber helps facilitate the digestion of fats and a decrease LDL cholesterol levels, enemy of the arteries.

READ ALSO: 7 Foods Surprisingly High in Fiber

Legumes



Enter i vegetable regularly in one's diet helps protect heart health. The consumption of legumes contributes to lower cholesterol levels in the blood and the soluble fibers present in them allow cholesterol (absent in plant foods) not to be absorbed by the intestine. Legumes also contain beneficial substances such as flavonoids, which act by reducing the risk of heart attack and stroke, counteracting the formation of blood clots.

READ also: Dried legumes: how to use them in the kitchen and beyond

Linseed oil

Linseed oil e flax seed represent the main plant sources of linoleic and alpha linoleic acid, used by the body for the formation of omega 3. The omega 3, present for example also in walnuts, as regards the vegetable kingdom, contribute to lowering blood pressure and to prevent changes in heart rhythm. They also help lower levels of triglycerides and the risk of thrombus formation.

READ also: Flax seed: properties, benefits and where to find them

Dried Fruit

Almonds, walnuts, hazelnuts, pistachios and pine nuts are some representatives of dried fruit considered beneficial for the heart due to the high content of monounsaturated and polyunsaturated fats and low presence of saturated fat. According to the experts, consuming dried fruit two to four times a week can help reduce the incidence of heart disease in the population.

Chocolate

To consume moderate amounts of extra-dark chocolate, high in flavonoids, in the opinion of experts it can help improve cardiovascular health and the functioning of the immune system by reducing inflammation. The merit is of the flavonoids, contained in cocoa, which have the ability to carry out a protective action against blood vessels and the heart. Cocoa would also be able to help lower blood pressure.



READ also: Chocolate: 10 myths to dispel

Tomatoes

Tomatoes are a excellent source of vitamin A. and vitamin C, as well as potassium, fiber and lycopene. According to experts, the set of nutrients found in tomatoes can contribute to prevent cardiovascular disease. Cooking tomatoes can decrease their vitamin C content, but facilitate the absorption of lycopene, while the activity of antioxidants would remain unaffected.

READ also: Tomatoes: 10 extraordinary beneficial properties

Mele

The consumption of apples has been associated with a reduction of the risk of death both due to coronary pathologies and cardiovascular factors, according to what emerged from the Women’s Health Study, which assessed the health of over 34 women for nearly 20 years. The protective action of apples towards the heart, in both men and women, is due to their antioxidant content, such as flavonoids and quercetin, which play an essential role in preventing the formation of plaque in the arteries, in inhibiting the oxidation of LDL cholesterol and inflammation. There pectin naturally contained in apples also helps to lower blood cholesterol levels.

READ also: Apples: all the benefits and how to best use them

pomegranate

Scientific studies they demonstrated such as pomegranate can contribute to reduce the build-up of plaque in the arteries and to lower blood pressure levels. Experts believe that the benefits of pomegranates are due to their content of polyphenols, including anthocyanins, also contained in other fruits, such as blueberries, and tannins, also present in tea. According to David Heber, director of the UCLA Center for Human Nutrition, the pomegranate juice contains the greatest amount of antioxidants, compared to cranberry juice, red wine and cranberry juice.

banana

A banana contains in half 422 milligrams of potassium, 12% of the recommended daily dose. Potassium contributes to maintain normal heart functions and to balance the presence of sodium and water in the body. Potassium helps the kidneys to eliminate excess sodium, allowing the maintenance of healthy blood pressure levels. Potassium intake is critical for those who take diuretic drugs due to heart problems, as through the urine, in addition to sodium and excess fluids, potassium itself is eliminated. Other sources of potassium are represented, for example, by spinach and sweet potatoes.

Marta Albè

READ also:

Nutrition: the 10 enemy foods of heart

Strawberries and berries are good for heart of women

Hawthorn: an ally for ours heart between history and legend

Vegetarian diet: the choice that is good for heart

add a comment of The 10 foods that are friends of the heart
Comment sent successfully! We will review it in the next few hours.