7 foods that will strengthen your heart every day 7 foods that will strengthen your heart every day

7 foods that will strengthen your heart every day

Heart disease is responsible for nearly one-third of all deaths worldwide. And diet plays a major role in heart health as it can impact your risk of heart disease.

Many food can have a positive influence on blood pressure, cholesterol levels and general inflammation, all risk factors for heart disease. So here’s a list of 7 foods that have a positive impact on your heart.

1. Nuts

Nuts for a stronger heart

Due to their fiber content, it is recommended to consume 28 grams per day (a handful). Almonds in particular have been linked to reductions in cholesterol and belly fat.

2. Fruits

Fruits for a stronger heart

Rich in antioxidants and fiber, it's important to incorporate 3 servings a day into your diet.

3. Vegetables

Vegetables for a stronger heart

At lunch and dinner, it is important to consume 5 portions or more per day. Variety is key.

4. Leafy greens

Leafy greens for a stronger heart

Spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants. They are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function.

5. Cereals or seeds

Cereals or seeds for a stronger heart

Quinoa, amaranth, chia and flaxseed are seeds that help maintain a healthy heart. To integrate them into breakfast, they can be combined with yogurt, juice or fruit. Studies show that eating whole grains is associated with lower cholesterol and blood pressure.

6. Olives and olive oil

Olives and olive oil for a stronger heart

The consumption of olives and olive oil helps to produce good cholesterol (HDL), so these ingredients should be present in the daily kitchen, in small amounts.

7. Avocado

Avocado for a stronger heart

This food is rich in folic acid and vitamin E, nutrients that help take care of cardiovascular health. This food can be integrated in breakfast, lunch and dinner. High in monounsaturated fats and potassium, they may help lower your cholesterol and risk of metabolic syndrome.

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