The best foods for protecting your heart!
Diet plays an important role in preventing hypertension, diabetes, and obesity, which are additional risk factors for cardiovascular disease. Here are our choices for the 10 best foods for protecting your heart!
Almonds
Various studies have shown that eating almonds lowered blood lipid levels and also reduced cholesterol.
Practical steps
Be sure to buy almonds without added salt (excess salt contributes to cardiovascular problems).
Cabbages
Eating cabbage regularly lowers levels of homocysteine (an amino acid that increases cardiovascular risk) in blood.
Practical steps
Eat a variety of cabbages, such as Savoy cabbage, kale, and Brussels sprouts. Blanch cabbages before you cook them to remove the bitter taste.
Parsley
Parsley (like other aromatic herbs, such as chives, coriander, and tarragon) is rich in antioxidants that protect the cells of arteries . Parsley also adds flavor to dishes without adding salt (which contributes to hypertension).
Practical steps
Sprinkle generous amounts of parsley (preferably fresh) on dishes and slice it finely to add to vinaigrettes.
Oranges
Oranges are rich in polyphenols (especially flavanones) which make them valuable for preventing cardiovascular disease. Researchers at the National Institute of Agronomic Research (INRA in French) have also shown that drinking orange juice regularly “ lowered blood pressure and tends to improve vascular reactivity (the capacity of blood vessels to dilate).“
Practical steps
The Grapefruit and clementines share the same beneficial properties as oranges, and you can eat them to enjoy different flavors.
Yogurt
Regular consumption of yogurt prevents hypertension! That was the conclusion of an American study of 2,000 people that highlighted the role of calcium in softening arteries.
Practical steps
Whole milk yogurt is too rich in lipids, and be sure to choose plain yogurt instead of flavored yogurt.
Whole wheat bread
<A study carried out in England found that whole grains (whole wheat bread is the easiest way to consume them) played a general role in protecting against cardiovascular diseases. Whole grains specifically played a role in maintaining healthy blood pressure.
Practical steps
You can buy whole wheat bread in bakeries or bake it yourself. You should also try to use and consume whole grains and flour as much as possible.
Sardines
Sardines (like mackerel or salmon) are rich in omega-3, an essential fatty acid that protects against the hardening of artery walls and the formation of blood clots.
Practical steps
Choose grilled sardines, and if you eat them canned, be sure to drain the oil first.
Tomatoes
A study carried out by researchers in Boston (in the U.S.) showed that the risk of cardiovascular disease was 17% lower in people who eat tomatoes frequently.
Practical steps
Tomatoes have the same properties whether raw or cooked, and adding a dash of olive oil to tomatoes enhances their benefits.
Cherries
Cherries are rich in anthocyanin, an antioxidant that neutralizes free radicals, which are responsible for cellular aging and the development of atherosclerosis (plaques that form on arterial walls).
Practical steps
Fresh cherries are unavailable in winter, but frozen or canned cherries widely available in stores.
Chickpeas
Chickpeas limit diabetes (according to a study published in 2004), which contributes to cardiovascular problems. This beneficial effect places chickpeas among the cardioprotector foods.
Practical steps
To limit the bloating that can result from eating chickpeas, soak them for at least 24 hours before cooking them, changing the water several times.
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