How to take care of your heart with what you eat

A healthy heart is essential to good health. And one of the keys to achieving this is to keep “bad” or LDL cholesterol levels at bay. It is also necessary that the levels of “good” or HDL
cholesterol are high enough.

Besides cholesterol there are other key factors to consider if we want to have a healthy heart and not have surprises. We must control our weight, sleep 7 or 8 hours a day, keep the tension at bay, not smoke and exercise daily. If you are unable to exercise daily due to lack of time, try at least two or three days a week. All this is accompanied by a healthy diet.

Heart Healthy Diet

One of the most important things for your body’s well-being and for your heart is to eat a healthy and balanced diet. That’s why we recommend that you include a number of foods in  our diet.

That will help you take care of your heart without hardly realizing it:

Extra virgin olive oil

Olive oil contains oleic acid which in itself contributes to lowering "bad" cholesterol.

Blue fish

This type of fish contains polyunsaturated fatty acids (omega 3). Omega 3 acids are beneficial for regulating blood pressure and decreasing the risk of death from increased myocardial infarction
by preventing cardiac arrhythmia.

Dried fruit

A classic that we have all heard once, nuts are good for health and it is advisable to take a small amount daily (better if taken raw and without salt), and the reason is that they contain a type of omega 3 (alpha-linolenic acid) that favors the “good” cholesterol and reduces the “bad” while promoting the elasticity of blood vessels, preventing the formation of clots and lowering blood pressure.

Dark chocolate

Although it seems like a lie to drink dark chocolate every day has many benefits for our health, not just for the heart.

  • Chocolate (the purer the better) helps restore artery flexibility. It also prevents leukocytes from sticking to the arteries.
  • Lowers bad cholesterol levels.
  • Increases blood flow to the arteries and heart.
  • Reduces the risk of blood clots.
  • And it can even help lower the blood pressure.
  • For all these reasons and because it even goes well for the mood, we should not forget to take it daily.

Red wine

It is rich in polyphenols that together with ethanol have beneficial effects on inflammatory molecules causing atherosclerosis.

Eating fruit

There are studies that tell us that the intake of one piece a day helps us reduce the risk of suffering a heart problem by 34%.

Fruit is not only good for your heart but for your overall health. Taking into account all the good things that a piece provides us (potassium, folic acid, antioxidants, fibre…), it must be an essential part of our daily diet.

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