10 foods that improve your heart health

High cholesterol, hypertension, obesity … There are many silent diseases that every day are damaging the health of our heart without us noticing. In addition, an aspect that we should not neglect is that the symptoms of heart disease in women often take a different way than men.

In our case, we tend to attribute the tiredness and the pain in the chest or neck to stress, small signs to those who do not pay attention until it is too late. So what if we start changing some habits of our life? How about if from now include in our diet these foods that you like so much your heart?

Health1. Avocado

To your heart loves avocado . You know why? Because it will help hold off the bad cholesterol or LDL, since this delicious fruit flavor is a terrific ally, rich in monounsaturated fats , such as beneficial for our body and we should take every day.

Discover what other positives offers avocado:

  • Eat half an avocado a day will help you to better absorb nutrients from food.
  • Avocado is rich in folic acid (vitamin B9), an indispensable element promoting heart health.
  • It is rich in vitamin A, C, D, E, B6, B12 and K.
  • Protects our immune system, improve our cognitive and nervous systems.
  • Avocado helps to regulate the level of blood fats.

2. Brown rice

Many of us are not accustomed to cooking with brown rice. However, the benefits are so high that we should use it regularly. Eating brown rice of maintaining one of the best diets to take care of our heart, because it is rich in starch governing its operation and also help us balance our blood pressure.

And not only that brown rice is rich in iron, calcium and sodium than normal, no fat and gives us a greater sense of satiety to take much longer to digest.

3. Salmon

It may be a little more expensive than other fish, but salmon is one of the best foods for our heart . Want to know why?

  • It is a natural source of omega 3 fatty acids.
  • Reduces inflammation.
  • The salmon lowers high cholesterol.
  • Regulates our tension.
  • Reduces stroke.
  • Are not enough reasons to convince you? Dare to eat twice a week.

4. Oatmeal

We love the oatmeal! There is no healthier way to start the day than with a nice bowl of cereal this so tasty and beneficial to our hearts, our brains and our digestive system.

Moreover, we can not forget that oatmeal is rich in beta-glucan, an essential tool for regulating our heart and lower blood sugar level element.

5. Almonds and walnuts

Nuts to you most like your heart is undoubtedly almonds and walnuts . Perfect if you eat three walnuts every day in your breakfast and if between meals to suppress hunger, for example, you eat 4 to 5 almonds. 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, no less. Eat an apple a day and take care of your heart. How many times have you heard this expression? For it is absolutely true, so do not hesitate to include it in your breakfast or carry in your purse for when you eat it at noon hunger comes.

That itself is very important to remember to consume with skin, since it is here that these antioxidants as necessary, capable of being cut production of inflammatory molecules that cause heart attacks, so, do not forget to wash the apple before giving that first bite!

This daily apple will also help reduce bad cholesterol (LDL) and raise good (HDL), reduce the level of blood sugar, you will provide fiber and vitamins A and C, iron, calcium, magnesium, potassium and flavonoids.

7. Carrots

The best way to eat them is raw. To do this, remember to wash them well and then, if you wish, you grate very finite to put them in your salads. They will provide vitamin A and antioxidant rich, ideal for taking care of your heart.

8. Berries

We know it is not easy to find in our markets. However, are perhaps the most healthy for our heart fruits. The berries, strawberries, blackberries, blueberries .. . Small delights ideal for maintaining a healthy heart, thanks to its antioxidants, vitamins able to prevent heart disease, the magnesium and potassium that regulate blood pressure, not forgetting folate, capable of preventing heart attacks we suffer.

9. The extra virgin olive oil

You can take every morning on an empty stomach one tablespoon of olive oil with a few drops of lemon juice, or can, for example, dropping a good squirt in your salads. You can consume it the way you want, because olive oil is the treasure of nature that always takes care of your heart. And will help you live longer!

10. Lentils

Lentils are that delicious means by which to obtain a very high vegetable protein level, ideal for taking care of your heart. Furthermore, they are rich in fiber and great for our heart health phytosterols. Dare to you consume!

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