“7 Heart-Healthy Foods Recommended by a Cardiologist to Prevent Cardiovascular Disease and Improve Heart Health: Chickpeas, Apples, Berries, Nuts, Dark Leafy Greens, Avocado, and Wild Fish”

2023-04-26 08:41:09

linked Cardiovascular disease Sometimes our way of life. In fact, there are many factors that can influence it Heart health, including diet, which can also play a decisive role. The World Health Organization believes that “most cardiovascular diseases can be prevented by addressing behavioral risk factors”. From here, the American cardiologist Dr. Long Cao, by including seven foods in your diet that should not be neglected for the sake of Heart health.

– Chickpeas

According to Dr. Cao, chickpeas are an important food for protecting your heart health. The reason is that it is a source of vitamins, minerals and fiber, which reduce the risk of heart disease. If you tend to eat chickpeas whole, your cardiologist recommends eating half an entire bowl. Also, feel free to use “hummus as a dip for your favorite veggies or crispy bread, or as a generous spread on your sandwich of choice.” You may be interested in reading more benefits of chickpeas.

– Apple

Apples are consumed all year round, and they are an ally of the heart. Apples can help lower blood pressure, explains Dr. Kao, due in part to their high fiber content. He explains, “The fiber gives a sense of satiety, in addition to the fact that apples are full of vitamin C, vitamin K, and minerals, such as copper and potassium.”

– berries

The heart benefits of red berries are amazing (source: pexels)

In fruit salads, in smoothies, fresh berries are among the foods that help maintain a healthy heart. According to the cardiologist, “They are rich not only in vitamin C, but also in a large amount of other antioxidants that help fight cancer and reduce inflammation in the blood vessels that leads to the formation of plaques.” Thus, he recommends eating 100 grams of berries daily to fight inflammation and promote healthy aging. You might want to know more about the health benefits of blueberries.

– Nuts

Walnuts, almonds, pistachios… Nuts are, for cardiologists, “a non-negotiable snack for a healthy heart.” He explains that a healthy diet including nuts can improve arterial health, lower the risk of high blood pressure, and reduce inflammation associated with heart disease. But that’s not all, its consumption would also reduce the risk of blood clots, which can lead to heart attacks and strokes.

Dark green leafy vegetables

Dandelion, cabbage, spinach… dark leafy greens are also on Dr. Cao’s menu. Sources of vitamin A, vitamin C, and vitamin K, as well as folic acid, B vitamins, and omega-3 fatty acids, these foods have heart-healthy benefits. According to Dr.: “Vitamin K is essential for good blood clotting, and it is important when it comes to blood clots in the heart.” Thus, the latter recommends eating 100 grams of raw kale or spinach per day. You can also add it to your smoothie.

– avocado

Often controversial because of its fat content, avocados are said to be good for the cardiovascular system. It also contains several micronutrients, Dr. Kao says, including vitamins C, E, K, and B6, riboflavin, niacin, folate, magnesium, and potassium. “All of these factors promote better blood flow by dilating the blood vessels, improving the functioning of the heart, by improving the contractions of the heart and to some extent making blood cells naturally healthier and smoother to pass through the body.”

– “wild” fish

According to the cardiologist, “Wild fish has a lower risk of infection and has more benefits than farmed fish. It has its place in his diet because it is a good source of protein, healthy fats, omega-3s, B12 and selenium.” Note from “Madam Net”: Before applying this recipe or this treatment, consult a specialist. Source: femmeactuelle.fr