High cholesterol, hypertension, obesity ... There are many silent diseases that day by day are damaging the health of our heart without our realizing it. In addition, one aspect we should not neglect is that the symptoms of heart disease in women tend to be different from that of men.
In our case, we usually attribute That fatigue and that pain of chest or neck to the stress, Little clues we do not pay attention to until it's too late. So, what if we start by changing some habits of our life? What do you think if today we include in our diet these foods that so much your heart likes?
1. The avocado
Your heart loves the avocado . You know why? Because it will help you keep bad cholesterol or LDL at bay, since this delicious-tasting fruit is A fabulous ally, rich in monounsaturated fats , Those so beneficial to our body and that we should take every day.
Discover what other positive aspects avocado offers you:
- Eating half a avocado a day will help you better absorb nutrients from food.
- Avocado is very rich in folic acid (vitamin B9), an essential element to promote heart health.
- It is rich in vitamin A, C, D, E, B6, B12 and K.
- It protects our immune system, improves our cognitive and nervous systems.
- Avocado helps us regulate the level of fats in our blood.
2. Brown rice
Many of us are not accustomed to cooking with brown rice. However, the benefits it brings us are so high that we should use it regularly. Eating brown rice means maintaining one of the best diets to take care of our heart, Because it is rich in starches that regulate its functioning and, in addition, help us balance our blood pressure.
And not only that: brown rice is richer in iron, calcium and sodium than normal, has no fats and gives us a greater sense of satiety by taking much longer to digest.
3. The salmon
It may be slightly more expensive than other fish, but salmon is One of the best foods for our heart . You want to know why?
- It is a natural source of omega 3 fatty acids.
- Reduces inflammation.
- Salmon lowers high cholesterol .
- It regulates our tension.
- Reduces stroke.
Are not enough reasons to convince you? Eat to eat it twice a week.
4. The oats
We love oats! There is no healthier way to start the day than with a good bowl of this cereal so tasty and beneficial For our heart, our brain and our digestive system.
Also, we must not forget that oats are very rich in beta-glucan, an essential element to regulate our heart and lower blood sugar level.
5. Almonds and walnuts
The nuts that your heart likes most are, without a doubt, Almonds and walnuts . Perfect if you eat 3 nuts every day in your breakfast and if between hours, to eliminate hunger, for example, you eat about 4 or 5 almonds. It is the ideal amount that will reduce your bad cholesterol, balance the tension and also give you a good amount of magnesium.
6. An apple
One piece, neither more nor less. Consume An apple a day And take care of your heart. How many times have you heard this expression? Well it is totally true, so do not hesitate to include it in your breakfast or carry it in your bag to eat it when you get hungry at noon.
Of course, it is very important that you remember to consume it with skin, since it is here where these antioxidants are so necessary, capable of Reduce the production of inflammatory molecules that cause heart attacks, So do not forget to wash the apple well before giving that first bite!
This apple daily will also help you to reduce bad cholesterol (LDL) and increase good (HDL), will reduce blood sugar level, will provide fiber, in addition to vitamins A and C, iron, calcium, magnesium, potassium and flavonoids .
7. The carrots
The best way to consume them is raw. To do this, remember to wash them well and then, if you wish, grate them very finite to put them in your salads. They will give you vitamin A and rich antioxidants, ideal for taking care of your heart.
8. Fruits of the forest
We know that it is not easy to find them in our markets. However, they are perhaps the healthiest fruits for our heart. Berries, strawberries, blackberries, Blueberries .. . Small delights ideal to maintain a healthy heart, thanks to its antioxidants, its vitamins capable of preventing cardiopathies, magnesium and potassium that regulate blood pressure, not forgetting also the folate, which can prevent us from suffering from heart attacks.
9. Extra virgin olive oil
You can take each morning on an empty stomach a spoonful of Olive oil with a few drops of lemon juice , Or you can, for example, drop a good splash in your salads. You can consume it any way you want, because olive oil is that treasure of nature that Always take care of your heart . And it will help you live longer!
10. The lentils
Lentils are that delicious resource through which to obtain A very high level of vegetable protein, Ideal to take care of your heart. In addition, they are rich in fiber and phytosterols magnificent for our heart health. Dare to consume them!