Food is one of the basic pillars for promoting health and, according to the research, a healthy diet is essential to reduce the risk of cardiovascular accidents, such as heart attacks. What foods should not be missing from our diet to take care of the heart and prevent a heart attack? We bring you several foods that help prevent it.
The olive oil:
Its high content of antioxidants, such as vitamin E, and monounsaturated fatty acids help control cardiovascular risk factors: it reduces the level of bad cholesterol (LDL) and triglycerides in the blood and regulates blood pressure.
It can be consumed raw to season dishes and for cooking. Extra virgin olive oil not only has healthy properties, but it is more stable than other types of oil against high temperatures, so it releases fewer free radicals.
The fish with the most heart-healthy properties is oily fish. Its high content of omega-3 polyunsaturated fatty acids EPA and DHA helps maintain normal levels of cholesterol and triglycerides in the blood and reduces inflammatory processes, thus protecting the heart and blood vessels.
Whole grains are another foods that help reduce the risk of having a heart attack. These cereals, like oats, regulate cholesterol levels because they are rich in soluble fiber and a source of protein, carbohydrates, B vitamins, and minerals such as calcium, iron, and potassium. We must avoid consuming those that have salt, fats, or added sugars.
Fruits are the perfect ally to prevent heart attacks. They provide a lot of water, numerous vitamins, and minerals and are rich in fiber and carbohydrates. Red fruits also contain a high amount of antioxidants, and avocados have a high content of vitamin E, and monounsaturated fats and are rich in potassium.
Some of the fruits that can be eaten to reduce the risk of heart attacks are strawberries, red and purple blackberries, blueberries, watermelon, and papaya. Some of them contain lycopene, a substance that can take care of the heart.
Although they should be consumed in small quantities, it is a better option than red meat to take care of cardiovascular health. This type of food is good for preventing heart attacks since these meats are low in fat and provide vitamins, proteins, and minerals.
They contain many nutrients and are a source of protein, vitamins, and calcium. The amount of fat that full-fat dairy products contribute to arterial stiffness and atherosclerosis or plaque buildup on arterial walls, so skimmed products, being low in fat, contribute to lower cardiovascular risk.
Nuts and seeds:
Nuts such as walnuts, almonds or peanuts, sunflower, flax, or pumpkin seeds are rich in omega-3 and antioxidant vitamins. They are also a source of fiber, protein, minerals, and folic acid, so they help reduce cholesterol levels.
It is high in flavonoids, compounds that protect against cell damage and oxidation caused by free radicals, thus reducing the risk of coronary heart disease. Several studies have shown that people who drink a cup of green tea a day are less likely to have a heart attack.