Nine foods that protect your heart


Eliminating the consumption of certain foods can promote heart function.

Eat at least 5 servings of vegetables and fruits a day, eliminate the consumption of processed foods high in salt, sugar and saturated fats; In addition, daily physical activity protects cardiovascular health, according to the Spanish Heart Foundation. Dr. Xiomara Guerra, president of the Guaya Nutritionists’ Association, agrees.

Foods that protect the heart

1. Olive oil

Raw olive oil provides a high content of antioxidants (polyphenols and carotenoids) and vitamins that help prevent cardiovascular disease. Polyphenols are anti-inflammatory and antithrombotic and have a cardioprotective effect against atherosclerosis, according to the Spanish Heart Foundation.

2. Nuts

Its contribution to phytosterols and minerals helps control blood pressure levels and prevent vascular disease. Vitamin B3 relaxes blood vessels and improves blood circulation.

3. Salmon

Its content in Omega 3 fatty acids lowers blood pressure and controls coagulation. “The contribution of vitamins and minerals from salmon helps to increase blood flow as it improves the elasticity of the arterial walls.

4. Avocado

Avocado contributes to the control of triglycerides and cholesterol in the blood and its consumption is associated with the control of lipids, glycemia and blood pressure.

5. Grains

A diet rich in legumes not only reduces the risk of heart attack and angina pectoris by 14%, but also helps improve overall health by significantly reducing LDL cholesterol (bad cholesterol) levels and helping to control weight by contributing its in fiber and low fat content. Lentils and chickpeas are the most consumed.

6. Cocoa

According to the Spanish Nutrition Foundation, its nutritional contribution helps to restore the flexibility of the arteries and prevents the leukocytes from sticking to the walls of blood vessels. Do not deprive yourself to eat it, because it helps prevent heart disease.

7. Oatmeal

Oats contain beta-glucans, a substance that helps the body control cholesterol. It has antioxidant capacity due to the presence of tocopherols, tocotrienols, phytic acid, flavonoids and non-flavonoid phenolic compounds. In addition, the minerals it contains promote the formation of red blood cells.

7. Berries

Its consumption in a balanced diet is associated with a lower incidence of cardiovascular disease, in addition to promoting the prevention of oxidation of bad cholesterol and proper endothelial function, thanks to increased concentrations of antioxidants in blood plasma.

9. Garlic

According to a study by the Medical School of Emory University (USA), diallyl trisulfide, a compound in garlic oil, helps protect the heart. In addition, both garlic and onions lower blood pressure and plaque, protecting the heart and balancing cholesterol levels. (I)