8 foods that protect your heart
Cardiovascular disease is the leading cause of death worldwide. The organism is subjected to daily attacks that end in exhaustion of the cardiovascular system. Here are 8 foods that help protect your heart.
Several clinical studies1 show that the phytosterol content of almonds at a rate of 34 mg per 30 grams, or 25 almonds, reduces the concentration of "bad" cholesterol (LDL) in the body. Hypercholesterolemia can lead to heart problems because the "bad" cholesterol, after being supplied to the organs, gets
deposited in the arteries and, if there is an excess, can lead to clogging. According to epidemiological data2, eating 30 grams of almonds per day reduces the risk of cardiovascular disease by 45%. The vitamin E in almonds (7.5 mg of vitamin E for 25 almonds or half the daily recommended amount of vitamin E) also helps fight cardiovascular disease by preventing the formation of clots in the blood.
Thanks to its anthocyanin content (350 to 400 mg per 100 grams of fruit), cherries are one of the most antioxidant fruits. Anthocyanins are phenolic compounds that act as pigments and give cherries their red color. They also have the ability to neutralize free radicals, compounds that damage the cells of the body and that will be responsible for atherosclerosis, that is, the presence of plaque on the arterial wall that interferes or obstructs blood circulation and can eventually cause cardiovascular problems.
In addition to promoting satiety and being low in calories with 163 calories per 100 grams, chickpeas will be a good ally for people with diabetes 1 . This would increase the risk of cardiovascular disease by 2 to 4 times. Chickpeas have a low glycemic index, which is a calculation method that takes into
account the amount of carbohydrates as well as their quality. A blood sugar level (= blood sugar level) that is too high increases the risk of heart attack or stroke by blocking blood vessels. Chickpeas have antioxidant properties thanks to their manganese and copper content, nutrients that help reduce the effect of free radicals in the oxidation process of body cells.
100 grams of pork contains 3.6 grams of fat including 1.2 grams of saturated fatty acids, 1.4 grams of monounsaturated fatty acids and 0.3 grams of polyunsaturated fats. Therefore, the essential fatty acid (omega-3) content of pork makes it a meat with greater nutritional properties than that of beef or lamb.
Eating pork helps fight excess "bad" cholesterol in the body by increasing the level of fats that dislodge and eliminate cholesterol accumulated on the walls of the arteries 1 . An excess of "bad" cholesterol can lead to cardiovascular disorders. With only 162 calories per 100 grams, pork is also lower in calories compared to beef (252 calories per 100 grams of beef) or chicken (173 calories per 100 grams of chicken).
The omega-3 content makes mackerel a real ally for cardiovascular health. With 1.2 grams of long-chain omega-3s (EPA and DHA) per 100 grams, mackerel provides the body with more than twice the recommended daily amount of EPA and DHA by the World Health Organization (WHO). Several studies1 have shown that consumption of omega-3 fatty acids reduces the risk of cardiovascular
disease. These fatty acids, by working on the elasticity of blood vessels, blood pressure and have anti-inflammatory properties, help fight the formation of blood clots, and mackerel has antioxidant properties because it is rich in selenium. This mineral prevents the formation of free radicals in the body. Excess free radicals contribute to the development of cardiovascular diseases because they lead to the deterioration of red blood cells in particular.
Nuts, 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 in the population. The results demonstrated that omega-3 supplementation, especially EPA and DHA (the two active components of omega-3), reduced the risk of heart disease by 18%.
Omega-3 also plays a positive role in brain function by maintaining cognitive abilities for a longer time.
Olive oil is rich in monounsaturated fatty acids (oleic acid). A large 2014 study showed that people who consumed the most olive oil, monounsaturated fatty acids, and oleic acid reduced their cardiovascular mortality by 12% and reduced their risk of stroke by 17%.
In addition, the consumption of extra-virgin olive oil would lead to an increase in the "good" cholesterol, HDL.
Cocoa contains flavonoids, such as epicatechin. These are antioxidants that protect the body from aggression. These specifically reduce the formation of bad cholesterol and clots that clog the arteries. Thus, it avoids high blood pressure and promotes cardiovascular health.
Flavonoids are found in large amounts in dark chocolate. Milk chocolate contains much less, while white chocolate contains none at all because it is made of cocoa butter. Therefore, it is necessary to give preference to dark chocolate.