The figures for cardiovascular diseases are staggering, recallsNational Institute of Health and Medical Research. Between 300 and 400,000 cardiovascular accidents are reported each year in France, mainly strokes and myocardial infarctions, with overall 1/3 fatal cases and 2/3 survivors affected by more or less serious motor and cerebral disabilities.
The good news? Adopting a diet rich in foods beneficial to the heart can considerably reduce the risk of developing these all-too-common pathologies. Eating Well therefore interviewed nutrition experts to find out which foods to favor, especially after the holiday season, which is often rich in excess. Here are their must-haves.
Oily fish
Oily fish such as salmon, mackerel, sardines and canned tuna are full of omega-3 fatty acids, known for their benefits on cardiovascular health. “They reduce inflammation, lower blood pressure and lower triglyceride levels, essential elements for a healthy heart,” explains dietician Patricia Bannan.
To incorporate these foods into your routine, the expert advises cooking salmon or mackerel in the oven with a little lemon and herbs.
Leafy green vegetables
Spinach, kale, Swiss chard… These green vegetables are real allies for heart health. “They are full of potassium, which helps regulate blood pressure, and nitrates, which improve the function of blood vessels,” continues Patricia Bannan.
Rich in magnesium, fiber and vitamins C and K, they also help reduce the risk of cardiovascular disease. Easy to incorporate into your meals, they can be quickly sautéed with a drizzle of olive oil or added to soups, omelettes and salads.
Legumes
Beans, lentils and chickpeas are essential foods for a healthy heart. According to nutritionist Leslie Bonci, these legumes are rich in soluble fiber, known to reduce cholesterol. A study even reveals that their regular consumption reduces the risk of cardiovascular diseases. To save time, opt for canned legumes.
Olive oil
Olive oil, rich in monounsaturated fats and antioxidants, is a mainstay of the Mediterranean diet. “It fights inflammation and reduces LDL cholesterol,” emphasizes Patricia Bannan. Studies even show that its regular consumption can reduce the risk of cardiovascular diseases by 16%. To benefit from its benefits, use it as a base for your vinaigrettes, marinades or as a finish on roasted vegetables.
Adopt simple habits for better heart health
In addition to favoring these foods, a few lifestyle adjustments can have a significant impact on your heart health. Include more fruits, vegetables, beans and whole grains in your meals. Take the time to savor your plate and better listen to your satiety signals, to maintain an optimal weight. Finally, regular exercise improves blood circulation, strengthens the heart and helps maintain a healthy weight.
Source: www.topsante.com
