8 foods to protect your heart
foods are very useful to the body furthermore you can eat specific foods to protect your heart from cardiovascular diseases.
Cardiovascular disease is the number one killer worldwide.
The body undergoes daily attacks which end up exhausting the cardiovascular system.
Here are 8 foods that help protect your heart
- Several clinical studies 1 show that the phytosterol content of almonds at the rate of 34 mg per 30 g or 25 almonds, reduces the concentration of “bad” cholesterol (LDL) in the body.
- High cholesterol can lead to heart problems because the “bad” cholesterol, after supplying the organs, is deposited in the arteries and, in case of excess, may block them.
- According to epidemiological data 2, daily consumption of 30 g of almonds would reduce the risk of cardiovascular disease by 45%.
- The vitamin E contained in the almond (7.5 mg of vitamin E for 25 almonds is half of the daily recommendation in vitamin E) would also help to fight against cardiovascular diseases by preventing the formation of clots in the blood.
- Thanks to its anthocyanin content (350 to 400 mg per 100 g of fruit), cherry is one of the most antioxidant fruits.
- Anthocyanins are phenolic compounds that act as pigments and give cherries their red color.
- They also have the capacity to neutralize free radicals, compounds which damage the cells of the organism and which are responsible for atherosclerosis, that is to say, the presence of a plaque on the wall of the arteries which hinders or blocks the circulation of blood and which can eventually cause cardiovascular disorders.
- In addition to promoting satiety and being low in calories with 163 kcal per 100 g, chickpeas would be a good ally for people suffering from diabetes 1.
- This increases the risk of suffering from cardiovascular disease by 2 to 4 times.
- Chickpeas have a low glycemic load which is a calculation method taking into account the number of carbohydrates but also their quality.
- Too high blood sugar (= low blood sugar) increases the risk of heart attack or stroke by blocking blood vessels.
- Chickpeas have antioxidant properties thanks to their content of manganese and copper, nutrients that help reduce the effect of free radicals in the oxidation process of body cells.
- 100 g of pork contains 3.6 g of lipids, including 1.2 g of saturated fatty acids, 1.4 g of monounsaturated fatty acids, and 0.3 g of polyunsaturated fat.
- The levels of essential fatty acids (omega-3) in pork, therefore, make it meat with more important nutritional qualities than that of beef or mutton.
- Consuming pork helps fight excess “bad” cholesterol in the body by increasing the level of lipids that dislodge the cholesterol deposited on the walls of the arteries and eliminate them 1.
- An excess of “bad” cholesterol can lead to cardiovascular disorders. With only 162 kcal per 100 g, pork is also low in calories compared to beef (252 kcal per 100 g of beef) or chicken (173 kcal per 100 g of chicken).
- The omega-3 content of mackerel makes it a real ally for cardiovascular health.
- With 1.2 g of long-chain omega-3 (EPA and DHA) for a portion of 100 g, the mackerel provides the body with more than twice the recommended intake of EPA and DHA per day by the World Health Organization (WHO).
- Several studies 1have shown that consuming omega-3 fatty acids reduces the risk of developing cardiovascular disease. These fatty acids, by acting on the elasticity of the vessels, the blood pressure, and by having anti-inflammatory properties, make it possible to fight against the formation of blood clots.
- The mackerel has antioxidant virtues because it is rich in selenium. This mineral prevents the formation of free radicals in the body.
- The excess of free radicals contributes to the appearance of cardiovascular diseases because they deteriorate in particular red blood cells.
- just like other nuts (almonds, pistachios, cashews, hazelnuts, etc.) contain omega-3s.
- According to a Mayo clinical study, in the United States, 34 clinical trials have been conducted on the population.
- The results showed that supplementation with omega-3, especially EPA and DHA (the two active ingredients in omega-3)
- reduces the risk of suffering from a heart condition by 18%.
- Omega-3s also play a positive role in the functioning of the brain by preserving cognitive capacities longer.
- oleic acid the monounsaturated fatty acids found in Olive oil in a large amount.
- A large 2014 study showed that people who consume the most olive oil, monounsaturated fatty acids, and oleic acid:
- reduces the cardiovascular mortality by 12% and their risk of stroke by 17%.
- Besides, the consumption of virgin olive oil would increase the “good” cholesterol, HDL.
- Cocoa contains flavonoids, such as epicatechin. These are antioxidants that protect the body from attack.
- The latter notably reduce the formation of bad cholesterol and clots which clog the arteries.
- They thus avoid an increase in blood pressure and promote good cardiovascular health.
- Flavonoids are present in large quantities in dark chocolate.
- Milk chocolate made from cacao butter, therefore, contains much less, as, for white chocolate.
- It is therefore necessary to favor dark chocolate.