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

Smart eating: 3 tips to follow for a healthy heart

The chances of developing heart disease increase when you turn 40. But don't worry, there are some little adjustments you can do to your diet to improve your health at 40, 50 or whatever age you are. What you should do? 

Taking care of your heart can start as early as you want to, and if you are here, the chances are that you are already doing things to keep a healthy heart like doing exercise, practicing meditation, eating healthy food. There are, however, many ways to take care of your heart that are within your reach that you might not know about. 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 and fiber 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 and &S?

Chia seeds, flaxseed and poppy seeds, as well as or fish such as hake or sole, among others.

The foods that provide omega 6 are vegetable oils and nuts.

How to include fibers? 

It is also important that you consume fiber in your meals  -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. You can't get enough 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 tons of antioxidants, -though I can never get enough of them-, by having a balanced and varied diet we cover our requirements.

What type of antioxidants should I choose?

Tannis is well-known for taking care cardiovascular health, 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

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.

Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

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