A lot has been said at times about what to eat to have a healthy heart. Many nutrients are currently related to their protection.

It is certain that a proper diet ensures longevity, quality of life, health and well-being. Poor diet, on the contrary, can be a cause of many serious diseases such as cardiac, strokes, diabetes mellitus, arterial hypertension, etc.

A proper diet combined with physical activity helps us to avoid as possible the occurrence of these diseases.

The human organism needs daily more than 50 different nutrients to function properly. These are procured from all foods. The nutrients are proteins, fats, carbohydrates, trace elements, and water. All of these are found in most of the foods we use every day.

Below are listed some of the most important cardiovascular foods and beverages, which contain the ingredients for which the surveys speak.

1. FRESH HERBS

The fresh herbs offer taste and aroma in our food and by using them we can replace some of the salt and fat that we would use when cooking. Rosemary, sage, thyme, and oregano contain valuable for the health of the heart antioxidants.

2. BLACK BEANS

Black beans are rich in beneficial ingredients such as folic acid, antioxidants, magnesium which helps reduce blood pressure and fibers that help regulate cholesterol and blood sugar levels. Canned black beans can offer taste in soups and salads. Rinse with water to remove the extra salt.

3. RED WINE AND RESVERATROL

If you drink alcohol, a little red wine is a healthy choice for your heart. Resveratrol and the Catatins it contains are two important antioxidants that can protect the artery walls while red wine also helps to increase good HDL cholesterol. Do not exceed one glass per day women and one-two glasses of men and of course, consult your doctor for regular consumption of red wine. Alcohol can also cause trouble for people taking aspirin and other medications. Also pan-Metron excellent as excessive consumption can reverse damage to the heart.

4. SALMON

Salmon is rich in omega-3 and is a top food for the health of the heart. Omega-3 reduces the risk of developing arrhythmias that can cause sudden cardiac death. Salmon also reduces triglyceride levels and inflammation. Cook on parchment paper along with herbs and vegetables for a delicious and healthy meal

5. TUNA

Tuna is also a good source of omega-3 and costs less than salmon. The white tuna contains more omega-3 than other varieties. For a delicious and healthy meal bake tuna fillet and aromatic with dill and lemon. If you consume canned tuna, prefer canned in water rather than oil.

6. EXTRA VIRGIN OLIVE OIL

This oil, which comes from the first press of the Olive tree, is extremely rich in polyphenols and monounsaturated fats. When olive oil replaces saturated fat like butter, it helps reduce cholesterol while polyphenols protect blood vessels.

7. WALNUTS

A small handful of walnuts a day can reduce cholesterol and the risk of developing inflammation in the arteries of the heart. Walnuts are rich in omega-3, monounsaturated fats, and fibers.  Even more beneficial are the walnuts when we replace these other snacks such as potato chips and biscuits, as our body receives more nutrients and fewer calories. A handful of walnuts have about 300 calories. You can add them to a cool salad, thus taking out the taste.

8. ALMONDS

Almonds are a great match for vegetables, fish, chicken, and sweets. It is rich in vitamin E, plant sterols, fibers and beneficial for the heart fat. Almonds may help reduce LDL cholesterol and the risk of developing diabetes.

9. SWEET POTATOES

Sweet potatoes are a healthier choice than regular potatoes for people who are worried about diabetes. They have a lower glycemic load while they are rich in fibers, vitamin A and lycopene, helping the health of the heart. Enhance their sweet taste by adding cinnamon and lime juice.

10. ORANGES

One of the most favorite winter fruits, Orange is rich in pectin which helps to reduce cholesterol, and potassium that helps regulate blood pressure. A small research showed that orange juice probably helps the operation of blood vessels and lowers blood pressure through the antioxidant hesperidin. A medium orange has about 62 calories and 3g fiber.



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