Improve your health: 3 tips to follow for a healthy heart

From the age of 40, your heart becomes a sensitive machine that you have to take care of like a treasure. The chances of developing heart disease increase. What you should do?

There are many ways to take care of your heart that are within your reach. One of those ways is to integrate products rich in fatty acids, fiber and nutrients into your diet to help it function correctly.

1. Make an Omega 3 and Omega 6 cocktail

The omega-3 and omega-6 blend is a powerful combination that protects cardiovascular health.

Fatty acids are essential for our overall health. The omega-3 and omega-6 blend is a powerful combination that protects cardiovascular health.

What foods provide omega-3s? Chia seeds, flaxseed and poppy seed as well as or fish such as hake or sole, among others. The foods that provide omega 6 are vegetable oils and nuts.

It is also important that you consume fibre in your meals. Fibre is found in foods such as legumes, fruits and vegetables, all of which also provide antioxidants that help maintain a healthy heart, protecting cardiovascular health and preventing heart disease, high blood pressure and strokes.

2. The secret of antioxidants

Red wine has a lot of antioxidants that prevent damage to arteries by "building" good quality walls.

Antioxidants prevent damage to arteries by "building" good quality walls. The organism does not require large amounts of antioxidants, so by having a balanced and varied diet we cover our requirements.

The best known groups for taking care of cardiovascular health are tannins, which are found in nuts, cocoa, red wine, grapes and tea leaves. The other is lycopene, an antioxidant that gives red color to fruits and vegetables, the main contributor being tomato skin.

3. Bad Cholesterol: Public Enemy Number 1

To prevent high levels of triglycerides in the blood, we must try to eliminate foods rich in sucrose

But the great enemy of heart health is LDL cholesterol, better known as "bad cholesterol", which damages the arteries by depositing itself on their walls, making them narrower and stiffer over the years.

Another factor that can affect our heart health is the high levels of triglycerides, a fat found in the blood that contributes to the thickening of the artery walls, which we can regulate through a balanced and well-balanced diet.

To prevent high levels of triglycerides in the blood, nutritionists say that we must try to eliminate foods rich in sucrose (table sugar), sweetened drinks, refined flours and alcohol.

More News