A healthy life implies making changes or maintaining them in various aspects of life, for example it is important to lead an active life, avoiding a sedentary lifestyle and taking advantage of free time to move a little more, but it is also necessary to take care of our nutrition, avoiding things that are not good for our health and choosing instead those that we like, but which also take care of us. This is much easier to accomplish when we are at home, but when we go out for a drinka common custom in Spain, things get a little elaborate, as we don’t always know what options we have.
ItS normal to go to social gathering held in a bar and ordering an alcoholic drink to drink, like a glass of wine or a beer, or if we don’t want to drink alcohol, we sometimes order a soft drink, thinking that this option is a little healthier. The truth is that neither one nor the other option will be the best if what we want is to take care of ourselves, luckily there are drinks we can turn toboth at home and outside, to take care of our hearts and clean our arteries.
The best drinks to take care of your heart
A cup of green tea accompanied with lemon.
The best thing is choose hydrating drinksbut which can also give us that extra something we need to improve cardiovascular health. Natural drinks rich in antioxidants or with anti-inflammatory properties, which can improve circulation, reduce cholesterol or cleanse the arteries.
- green tea. It is a drink famous for it’s beneficial properties for heart health. It is rich in antioxidants like catechins, which help fight cell damage and reduce inflammation. Green tea improves blood circulation, reducing the risk of heart attacks.
- Pomegranate juice. For many peopel, the pomegranate is largely unknown, but it is a fruit full of heart-healthy properties. it is rich in antioxidants, such as polyphenols, which fight oxidative stress and have anti-inflammatory properties. Helps reduce blood pressure and cholesterol.
- Coconut water. Not usually our first choice, but coconut water is an option not to be missed, because it is rich in potassium, which is essential for regulating blood pressure. It is also low in calories, so it can be a great substitute for carbonated drinks.
- Beetroot juice. Red beetroot is rich in nitrates, which dilate blood vessels, so opting for smoothies or juices that contain it can help take care of the heart, because it improves blood flow, reducing blood pressure. Incorporating beetroot into our diet can be a great idea, as it also provides a pop of color.
Other foods to take care of your heart
<img loading="lazy" width="640" alt="Fruits, vegetables, whole grains and nuts are foods rich in fiber.” height=”427″ src=”https://imagenes.20minutos.es/uploads/imagenes/2024/10/29/las-frutas-las-verduras-los-cereales-integrales-y-los-frutos-secos-son-alimentos-ricos-en-fibra.jpeg”/>
Fruits, vegetables, whole grains and nuts are foods rich in fiber.
A diet that helps us take care of our heart involves carefully selecting those that benefit us We eliminate, as far as possible, those that are not suitable for health reasons.such as those high in saturated or trans fats, added sugars, and sodium-rich foods, alcohol consumption shoudl also be limited.
It fits give priority to the consumption of fruit and vegetablesespecially green leafy ones (like spinach or kale), also choose whole grains (like oats or rice) and low-fat dairy products.Among fish,those rich in omega-3 are better (salmon or trout,such as) and lean meats are better. Other protein-rich foods that should be taken into consideration are legumes,eggs and nuts. Among the beneficial fats that can be consumed, those contained in olive oil or avocado stand out.
References
Choose heart-healthy foods | NHLBI, NIH. (2022, March 24). NHLBI, NIH. https://www.nhlbi.nih.gov/es/salud/vida-cardiosaludable/alimentos-saludables
Do you want to receive the best content to take care of your health and feel good? Sign up for our new newsletter for free.
What are the best heart-healthy beverages to choose when socializing?
Interview: Time.news Editor and Nutrition Expert on Heart-Healthy Beverage Choices
Time.news Editor: Welcome! Today, we’re diving into the sometimes daunting world of maintaining heart health, especially when socializing. Joining us is Dr. Elena Ruiz, a renowned nutritionist and expert in cardiovascular health. Dr. Ruiz, thank you for being here!
Dr. Elena Ruiz: Thank you for having me! Its a pleasure to discuss such an notable topic.
Time.news Editor: So, let’s start with a common scenario. In Spain, going out for drinks is a popular social activity, but many of us don’t know the healthiest options. What do you recommend for those trying to maintain a healthy lifestyle in these situations?
Dr. Elena Ruiz: That’s a great question. While it’s common to order a glass of wine or a beer, those options often come with downsides, especially regarding cardiovascular health. Instead, I recommend opting for beverages that offer hydration and health benefits—like green tea, which is renowned for its high antioxidant content and can be easily enjoyed iced or hot.
Time.news Editor: Green tea is an engaging choice! Can you elaborate on its benefits specifically for heart health?
Dr. Elena Ruiz: Absolutely! Green tea is rich in catechins, a type of antioxidant that is believed to improve circulation and help reduce cholesterol levels. Regular consumption can positively impact heart health by reducing the risk of heart disease.
Time.news Editor: That’s fascinating! What about when someone wants something to drink that feels a bit more indulgent—for those who might be in the mood for something like a cocktail?
Dr. Elena Ruiz: One indulgent option could be a mocktail made with sparkling water and fresh fruit. This can be refreshing and enjoyable without the added sugars and calories found in traditional cocktails. You could make a lovely drink with muddled berries, lemon juice, and mint, topped with sparkling water.
Time.news Editor: I love that idea! Are there other “healthier” drink options that can give us a good time while caring for our bodies?
Dr. elena Ruiz: Yes, definitely! Beyond green tea and mocktails, herbal teas like hibiscus can lower blood pressure and taste tasty when served cold. Additionally, fresh juices made from ingredients like beetroot or pomegranate also provide incredible benefits for heart health thanks to their high antioxidant levels.
Time.news Editor: So, it sounds like we have plenty of options if we get creative. Transitioning a bit, can drinking habits outside of home affect our nutrition choices overall?
Dr. Elena Ruiz: That’s right! when we go out, it can be easy to fall into the routine of ordering familiar drinks, often overlooking healthier options. Being mindful and informed about our choices allows us to stick to our nutrition goals, even socially. Feeling empowered to ask for alternatives or modify drinks to make them healthier can significantly affect our overall well-being.
Time.news Editor: Such valuable insights! To wrap up, what is your key takeaway for our readers who want to maintain a healthy lifestyle while still enjoying social gatherings?
dr.Elena Ruiz: Be proactive about your choices! Seek out beverages that are not only delicious but also contribute positively to your health. Don’t hesitate to explore new drinks—you might find your new favorite beverage that is both enjoyable and nourishing for your heart.
Time.news Editor: Thank you, Dr. Ruiz! This has been enlightening, and I’m sure our readers will appreciate your practical tips.
Dr. Elena Ruiz: Thank you! It was marvelous to share these insights. Remember, enjoying your social life and maintaining health can go hand in hand.