5 Foods to Protect Your Heart

Cardiovascular disease is one of the leading causes of death in the world. The body undergoes daily attacks that end up depleting the cardiovascular system. Here are five foods that help protect your heart.

1. Almonds

Several clinical studies show that the phytosterol content of almonds at 34 mg per 30 g, or 25 almonds, reduces the concentration of “bad” cholesterol (LDL) in the body.

High cholesterol can cause heart problems because the “bad” cholesterol, after supplying the organs, is deposited in the arteries and, in case of surplus, may clog. According to epidemiological data, a daily intake of 30 g of almonds would reduce the risk of cardiovascular disease by 45%.

The vitamin E contained in the almond (7.5 mg of vitamin E for 25 almonds is half the daily recommendation of vitamin E) would also help fight against cardiovascular diseases by preventing the formation of clots in the blood.

2. Cherries

Thanks to its anthocyanin content (350 to 400 mg per 100 g of fruit), cherries are among the most antioxidant fruits. Anthocyanins are phenolic compounds that act as pigments and give cherries their red color.

They also can neutralize free radicals, compounds that damage the cells of the body and that would be responsible for atherosclerosis that is to say the presence of a plaque on the walls of the arteries that hinders or blocks the flow of blood and may eventually cause cardiovascular disorders.

3. Chickpeas

In addition to promoting satiety and being low in calories with 163 kcal per 100 g, chickpeas are a good ally for people with diabetes. This one would increase from 2 to 4 times the risk of suffering from cardiovascular disease.

Chickpea has a low glycemic load which is a calculation method that takes into account the number of carbohydrates but also their quality.

Too high a blood sugar level (= blood sugar level) increases the risk of heart attack or stroke by blocking the blood vessels. Chickpeas have antioxidant properties due to their content of manganese and copper, nutrients that help reduce the effect of free radicals in the process of oxidation of body cells.

4. Pork

100 g of pork contains 3.6 g of fat including 1.2 g of saturated fatty acids, 1.4 g of monounsaturated fatty acids and 0.3 g of polyunsaturated fat.

The levels of essential fatty acids (omega-3) of pork, therefore, make meat with nutritional qualities more important than those of beef or mutton. The consumption of pork helps to fight against the excess of “bad” cholesterol in the body by increasing the level of lipids that dislodge the cholesterol deposited on the walls of the arteries and eliminate them.

An excess of “bad” cholesterol can lead to cardiovascular disorders. At only 162 kcal per 100 g, pork is also low in calories compared to beef (252 kcal per 100 g of beef) or chicken (173 kcal per 100 g of chicken).

5. Mackerel

The omega-3 content of mackerel makes it a true ally for cardiovascular health. With 1.2 g of long-chain omega-3 (EPA and DHA) for a 100 g serving, mackerel provides the body with more than twice the recommended daily intake of EPA and DHA by the World Health Organization (WHO).

Several studies have shown that the consumption of omega-3 fatty acids reduces the risk of suffering from cardiovascular diseases. These fatty acids, acting on the elasticity of the vessels, the blood pressure and having anti-inflammatory properties, make it possible to fight against the formation of blood clots.

The mackerel has antioxidant virtues because it is rich in selenium. This mineral prevents the formation of free radicals in the body. The excess of free radicals contributes to the appearance of cardiovascular diseases because they deteriorate in particular red blood cells.

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As a nutritionist, I research, find and experiment with recipes, natural diets and meal plans for weight loss, bodybuilding, and detoxing.