Foods that are good for the heart. Various foods that help in the prevention of cardiovascular diseases. Common beliefs do not always align with what doctors say, so it is always advisable to follow the advice of specialists. The Nefrocenter group, in its NefrocenterCardio facilities in Naples, in Soccavo, and in Cava de’ Tirreni, relies on the professionalism of its specialists and state-of-the-art equipment that allows for prevention screenings with increasingly accurate results.
For heart health, it is essential to have a healthy diet. Here are the recommended foods
Legumes Essential in the Diet
At least 2 or 3 times a week, you should consume legumes that contain essential minerals such as iron, potassium, and phosphorus. Recommended foods such as chickpeas, lentils, beans, peas, and fava beans are rich in plant proteins and macronutrients such as fiber and carbohydrates. Their advantage is that they contain few sugars and fats at the same time.
Fish, Even Better if It’s Blue Fish
The omega-3 fatty acids present in mackerel, anchovies, and salmon are essential for the heart. They should be eaten 3 or 4 times a week. Their contribution is essential because they reduce the risk of sudden cardiac death.
Green Leafy Vegetables
Vitamin K found in spinach, cabbage, zucchini, arugula, and fennel is essential for protecting the arteries. Furthermore, these vegetables are sources of nitrates and help reduce blood pressure, slow arterial aging, and improve the function of blood vessel lining. These benefits of these vegetables are not lost when you decide to consume them as juices.
Fruit, both Fresh and Dried
Oranges and all citrus fruits, along with mango, kiwi, apricots, plums, pineapple, melon, cherries, and apples are reserves of vitamins A, B1, B2, B3, and C. Vitamin E and omega-3, present in walnuts, hazelnuts, and peanuts, cleanse the arteries of bad cholesterol when consumed in doses ranging from 10 to 15 grams per day. Berries such as blueberries, raspberries, blackberries, currants, and strawberries are antioxidants that neutralize free radicals and help – like dried fruit – keep blood pressure and bad cholesterol under control.
Soy Proteins
Soy contains proteins, omega-3, and lecithins, a phosphorus-rich substance that has anti-cholesterol properties. In this way, soy keeps diabetes under control by maintaining low triglycerides in the blood. For those who decide to consume soy, one portion per day is recommended, which can be consumed in the form of milk, yogurt, or tofu block, the latter not exceeding 100 grams.
Cereals, Preferably Whole Grains
Whole grains are rich in fiber and fight bad cholesterol. However, you should not overdo the portions and limit yourself to 70 grams per day to obtain benefits. Above all, you need to vary your choice of cereals, alternately consuming bread, whole wheat pasta, brown rice, oats, rye, barley, buckwheat, and quinoa.
Coffee and Tea should not be Excluded
The heart diet does not require the exclusion of coffee or tea. In fact, if consumed in moderation, they can also be a valuable help. Indeed, both contain polyphenols that have antioxidant and anti-inflammatory substances. Coffee and tea also regulate lipid and glucose metabolism, keeping cholesterol levels under control. However, a maximum of 2 cups per day of coffee or tea, otherwise their benefits are lost in the contraindications of excessive use.
Wine is not Harmful
To protect yourself from cardiovascular diseases at the table, you should not exclude wine. Indeed, because resveratrol, the substance found in red grape skin, has antioxidant properties. One glass of red wine per day brings benefits not only to the heart but also to the brain because it reduces the risk of stroke.
Chocolate Only Dark
In the diet to prevent cardiovascular diseases, you can also include some chocolate. However, it is essential that it be dark. Flavonoids, a subcategory of polyphenols, increase the elasticity of blood vessels reducing weight gain. To define chocolate as dark, the cocoa component must be at least 70% and to obtain its benefits, the dose of 10 grams per day should not be exceeded, which corresponds to approximately one square.
Extra Virgin Oil is Allowed
In heart diets, extra virgin olive oil can be used raw for seasoning, as it contains oleic acid which is nothing other than a monounsaturated fat that protects against cardiovascular diseases. Unlike extra virgin olive oil, it is advisable to avoid vegetable oils, sauces, butter, and lard.
To book an appointment with our cardiologists or examinations, visit the website https://www.nefrocentercardio.it/