Cardiovascular diseases are the leading cause of death in the world. The body suffers daily attacks that end up exhausting the cardiovascular system. Therefore, eating effective foods to protect your heart can be really helpful.
Foods to Protect Your Heart
Almond
Several clinical studies show that the phytosterol content in almonds at the rate of 34 mg per 30 g reduces the concentration of “bad” cholesterol (LDL) in the body.
High cholesterol can cause heart problems because “bad” cholesterol, after supplying the organs, is deposited in the arteries and, if present in excess, can clog them.
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 almonds (7.5 mg of vitamin E for 25 almonds is half the daily recommendation of vitamin E) would also help fight cardiovascular diseases, preventing the formation of blood clots.
Cherry
Thanks to their anthocyanin content (350 to 400 mg per 100 g of fruit), cherries are among the fruits that help to protect your heart. Anthocyanins are phenolic compounds that act as pigments and give cherries their red color.
They also have the ability to neutralize free radicals, compounds that damage the body's cells and are responsible for atherosclerosis, that is, the presence of plaque on the walls of the arteries that hinders blood flow and can cause cardiovascular disorders.
Chickpea
In addition to promoting satiety and having few calories (163 kcal per 100 g), chickpeas are a good ally for people with diabetes. In fact, diabetes increases the risk of suffering from cardiovascular disease by 2 to 4 times.
Chickpeas have a low glycemic load, which is a calculation method that takes into account the quantity of carbohydrates, but also the quality.
Very high blood sugar increases the risk of heart attack or stroke by blocking blood vessels.
Chickpeas have antioxidant properties, thanks to their manganese and copper content, nutrients that help reduce the effect of free radicals in the oxidation process of the body's cells.
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) in pork, therefore, make it a meat with more important nutritional qualities than those of beef or lamb.
Consuming pork helps combat excess “bad” cholesterol in the body, increasing the level of lipids that dislodge the cholesterol deposited on the artery walls and eliminate it.
Too much “bad” cholesterol can lead to cardiovascular disorders. With just 162 kcal per 100 g, pork is also low in calories compared to beef (252 kcal per 100 g of meat) or chicken (173 kcal per 100 g of chicken).
Mackerel
The omega-3 content of mackerel makes it a true ally for protect your heart.
With 1.2g of long-chain omega-3s (EPA and DHA) per 100g serving, mackerel provides the body with more than double the World Health Organization's (WHO) recommended daily intake of EPA and DHA.
Several studies have shown that consuming omega-3 fatty acids reduces the risk of suffering from cardiovascular diseases.
These fatty acids, acting on the elasticity of blood vessels, blood pressure and with anti-inflammatory properties, make it possible to combat the formation of blood clots.
Mackerel has antioxidant properties because it is rich in selenium. This mineral prevents the formation of free radicals in the body. An excess of free radicals contributes to the onset of cardiovascular diseases because they damage red blood cells in particular.
