The nutritionist reveals the foods that should be included in the diet of those who want to improve heart function and avoid possible heart disease
Taking actions that help us have a healthier heart, such as getting a good night’s sleep, engaging in regular physical activity and maintaining a balanced diet, is very important. After all, this is an extremely important organ for our body to function, isn’t it?
But what foods should be included in this “balanced diet” to improve heart health? Subsequently, the nutritionist Dr. Ronan Araujo, member of ABESO (Brazilian Association for the study of obesity and metabolic syndrome), indicates five fundamental ingredients in this sense. Watch!
Vegetables
Vegetables, especially brightly colored ones, tend to have high levels of protective compounds. So foods like spinach, kale and broccoli are great for your heart and protect your cells from the damaging effects of excess free radicals. Onions, on the other hand, are a rich source of anti-inflammatory polyphenols, so they are also indicated.
fruit
Berries such as strawberries, blueberries and raspberries are rich in antioxidants and anti-inflammatory compounds. And best of all, you can vary how you eat these pure foods, in salads, desserts, and other recipes, so you don’t get tired of these ingredients that are so good for your heart.
oilseeds and seeds
“Oilseeds are nutritional powerhouses. That is, they provide protein, fiber, antioxidants, and unsaturated fats that help lower cholesterol and protect the heart.” emphasizes Dr. Araujo. Additionally, some varieties of nuts, walnuts and seeds are also high in alpha-linolenic acid, a type of omega-3 fatty acid with anti-inflammatory properties. Therefore, these foods may help you have reduced markers of inflammation and a lower risk of cardiovascular disease and type 2 diabetes.
fatty fish
Oily fish like salmon, sardines, anchovies and mackerel have a good dose of omega-3 fatty acids. Therefore, they help fight inflammation and are very beneficial for heart health.
healthy oils
Oils also have an abundance of unsaturated fatty acids, but you have to choose the right types. The most recommended oils are: olive oil, walnut oil, flaxseed oil and canola oil. After all, these strains are some of the most beneficial for lowering cholesterol and the risk of heart disease. The ingredients can be used in a variety of recipes or simply layered on salads.
Source: Health updated
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
