A choice of healthy foods that should be added to your shopping list to have a healthy heart and thus avoid the onset of cardiovascular disease.
A lifestyle illustrated by a strong sedentary lifestyle, heavy smoking or quite simply a diet rich in processed foods and saturated fats… The appearance of cardiovascular diseases is sometimes linked to our lifestyles. Indeed, heart health is influenced by a multitude of factors, such as diet, over which it is possible to regain control in order to eliminate the risks. As the saying goes, prevention is better than cure.
By following this adage, it would therefore be possible to limit the risk of occurrence of cardiovascular disease. A point on which the World Health Organization (WHO) insists, which considers on its site “that it is possible to prevent most cardiovascular diseases by attacking behavioral risk factors”. In other words , it is possible to reduce the risk of heart disease by changing some of your habits, starting with the way you eat.
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7 foods to eat
Food plays an important role in the well-being of the body and the heart. For Dr. Long Cao, an American cardiologist, choosing the right foods can be a good way to ward off the risk of heart disease. What foods should you eat to have a healthy heart? Here is a selection of 7 ingredients that should be added to your next shopping list.
Berries
With their high content of vitamin C and a multitude of other antioxidants, berries are a food of choice, according to Dr. Long Cao, for maintaining cardiovascular health. In a smoothie or fruit salad, these fresh berries “help fight cancer and minimize inflammation in our vessels that leads to plaque formation”. The cardiologist suggests a daily consumption of 100 grams of fresh berries to promote healthy aging.
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Chickpeas
Good news for hummus lovers, chickpeas are among the foods to favor for your heart health. The specialist advises consuming about half a bowl of this food source of vitamins, minerals and fiber.
The lawyers
Despite their fat content, avocados are beneficial for the cardiovascular system according to Dr. Cao Long due in particular to their high micronutrient content. A food that will easily find its place on the shopping list and ideal for preparing a guacamole as an alternative to hummus.
wild fish
Last food on Dr. Cao Long’s list: wild fish. Source of protein, healthy fats, omega-3, B12 and selenium, according to the expert, wild fish is less likely to cause inflammation than its farmed cousin.
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Apples
Present all year round on fruit stalls, apples contribute greatly to lowering blood pressure thanks to their high fiber content.
Nuts
Nuts, almonds, pistachios, etc. Nuts are an ideal snack for heart health. Combined with a healthy diet, these fruits can decrease the risk of high blood pressure and the formation of blood clots.
Dark leafy green vegetables
Kale, spinach, chard… Dark leafy green vegetables are sources of vitamin A, vitamin C and vitamin K, as well as folate, B vitamins and omega-3 fatty acids. As a result, they are on Dr. Cao Long’s list for their heart health benefits. The expert advises to consume 100 grams raw per day.
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