The 20 Foods That Help Protect the Heart

Foods that protect or reduce the risk of cardiovascular diseases such as high blood pressure, stroke or heart attack are those that are rich in antioxidant substances, fiber and monounsaturated or polyunsaturated fats. Anyone who already has some kind of heart problem or wants to avoid them, should not even think about maintaining a diet rich in fatty foods.

Instead, vegetables, fruits and vegetables should invade the menu, in order to provide a more balanced and healthy life. The following list of foods has beneficial health properties, especially when it comes to protecting the cardiovascular system and preventing complications. Check out, The 20 Foods That Help Protect Your Heart .

1. Avocado: Avocado is a great example of a food that protects the heart . Because, it is very rich in vitamin E, it also contains numerous antioxidants, which contribute to the increase of good cholesterol (HDL) and the reduction of bad cholesterol levels (LDL), resulting in greater control of blood pressure.

2. Garlic: Garlic iswidely used with temperature, or bulb is effective in preventing cardiovascular diseases, keeping blood pressure levels stable.

3. Blackberry: Blackberry , in addition to containing antioxidants that prevents the increase of fat in blood vessels, is effective in fighting inflammation.

4. Oatmeal: Oatmeal is a good alternative food that can protect the heart . Here, when ingesting a spoon (soup) of oat bran a day, it is quite a help for cholesterol or cholesterol. In addition, in a study by the Federal University of São Paulo (Unifesp), more than 120 people had reduced cholesterol levels between 5% and 15% after consuming oatmeal for 30 days.

5. Olive oil: Olive oil is a great source of benefits and contributes to the prevention of various problems. It can reduce bad cholesterol levels and ward off the risk of diabetes, arthritis, rheumatism and cancer. Improves or functioning of the stomach, weight gain, is easily digested, has no cholesterol, accelerates metabolic functions, stimulates growth and favors calcium absorption.

6. Banana: Banana isa good food option that protects the heart . For, it is known to be a great source of potassium, a banana is a fruit that prevails in rich numbers related to blood pressure, among them or stroke. In addition, because it contains soluble fiber, it helps to reduce cholesterol levels in the body.

7. Broccoli: Broccoli Acts in the reduction of high blood pressure because it is rich in fibers and antioxidant substances.

8. Nuts: as much as the number of cashews is allowed in preventing heart attacks. In addition, the first is rich in selenium, this mineral is responsible for improving the action of antioxidants that act on the heart. The ideal is to consume two chestnuts a day. There is now a second amino acid that can be converted to nitric oxide and can help widen like arteries and lower blood pressure. It is recommended to eat two to four units a day.

9. Whole grains: Whole grains contain a large amount of insoluble fiber that is absorbed by the body’s fats and, consequently, alters cholesterol.

10. Green tea: Green tea is one of the top foods that can protect the heart . Well, he is famous for being a great helper in slimming diets, or tea also helps to reduce the risks of cardiovascular diseases, as it promotes the reduction of bad cholesterol (LDLD) in the body.

11. Chia: Chia is one of the greatest sources of omega 3, contributing to the health of the cardiovascular system. In addition, the presence of omega 3 reduces the risk of several chronic diseases, such as diabetes, cardiovascular diseases, cancer and hypertension (because it contains antioxidant action and antihypertensive effect).

12. Beans: Beans are rich in fiber, the grain has large amounts of magnesium and folic acid, being a great daily source for health.

13. Orange: Orange pomace can help in many aspects of health. because, orange is rich in fiber has calcium, magnesium, potassium, beta-carotene and some B vitamins. These foods are related to good bone health, help in muscle contraction and recovery and act as antioxidants, preventing damage to the body’s cells . . When consumed with or without milk, it also aids in the proper functioning of the intestine and the control of blood glucose and cholesterol.

14. Flaxseed: Flaxseed isa good food option that protects the heart . Well, it contains a lot of soluble fiber and omega 3, which can control blood pressure and reduce bad cholesterol.

15. Apple: Apple hasa fiber called pectin, which has among its main benefits and reduces the risk of developing cardiovascular diseases.

16. Strawberry: Strawberry isan important ally in reducing cholesterol because it contains soluble fibers. But its benefits don’t stop there: a fruit still contains acid, which is an antioxidant that has anticancer activities.

17. Fish: Fish are one of the main foods that protect the heart, especially cold waters – Sardines and Salmon , for example, they are very rich in omega 3, which maintain bad cholesterol.

18. Soy: An intake of Soy helps to lower the levels of bad cholesterol (LDL). In addition, the fats in soy are polyunsaturated and monounsaturated (those that do not cause clogs in the arteries).

19. Tomato: Tomato isrich in lycopene, a substance that is allied to the fight against cardiovascular diseases. In addition, the lycopene present in tomatoes has an antioxidant action, the presence of free radicals and a decreased risk of prostate and breast cancer, for example. This substance, which gives the red color, prevents the onset of cardiovascular diseases, increases the risk of acute myocardial infarction, due to the reduction of cholesterol.

20. Grape: Grape containsantioxidant numbers, a fruit with the power to relax blood vessels, allowing blood flow to be facilitated. Grape juice adds the same benefits, even industrialized ones (as long as they are whole, sugar-free and without chemical additives).

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