Heart-strengthening foods

Cardiovascular health largely depends on your daily diet.

The right choice of foods helps regulate blood pressure, lowers bad cholesterol (LDL), reduces inflammation in the blood vessels and protects the heart muscle.

The best foods to strengthen the heart and blood vessels.

Fatty fish (rich in Omega-3)

Wild salmon, mackerel, sardines, trout and herring are the best natural sources of omega-3 fatty acids.

• Effect on the heart: They lower triglyceride levels in the blood, reduce the risk of heart rhythm disorders (arrhythmias), lower blood pressure and prevent the formation of blood clots.

• Recommendation: Enjoy them at least 2 times a week.

Nuts and seeds

Walnuts, almonds, chia seeds, ground flax seeds and pumpkin seeds are a real treasure trove of healthy fats and minerals.

• Heart health: Walnuts are extremely rich in plant-based omega-3 fats, almonds provide vitamin E and fiber, and seeds contain magnesium, which relaxes blood vessel walls and regulates blood pressure.

• Recommendation: A handful of mixed unsalted nuts or a tablespoon of ground flaxseeds per day.

Extra virgin olive oil

The basis of the Mediterranean diet, which is considered the healthiest dietary pattern for the heart.

• Heart health: Contains high concentrations of monounsaturated fats and powerful antioxidants (polyphenols) that protect blood vessels from oxidative stress and inflammation.

• Recommendation: Use it as the main source of fat in salads and cooked dishes.

Berries

Blueberries, strawberries, raspberries, and blackberries are full of anthocyanins (antioxidants that give them their characteristic color).

• Effect on the heart: Studies confirm that regular consumption of berries reduces the oxidation of LDL cholesterol, strengthens the elasticity of blood vessels and increases the level of good cholesterol (HDL).

Whole grains (especially oats and buckwheat)

Oatmeal, buckwheat porridge, buckwheat and quinoa contain a lot of soluble fiber, especially beta-glucan.

• Effect on the heart: Beta-glucan binds cholesterol in the digestive tract and accelerates its excretion from the body, thereby directly lowering total and bad cholesterol.

Dark green leafy vegetables

Spinach, Swiss chard, kale and Swiss chard leaves are rich in natural nitrates, vitamin K and folic acid.

• Effect on the heart: Nitrates in the body are converted into nitric oxide, which dilates blood vessels and helps lower blood pressure. Vitamin K, in turn, ensures proper blood clotting and prevents calcification of the arteries.

Legumes (beans, lentils, chickpeas)

Legumes are a great substitute for red meat because they are free of saturated fat.

• Heart health: They are rich in protein, magnesium, potassium and soluble fiber, which helps regulate blood pressure and blood sugar.

Dark chocolate (at least 70% cocoa)

Cocoa contains high levels of flavanols.

• Heart health: Flavanols promote blood vessel relaxation and improve blood flow. Eating small amounts of high-quality dark chocolate has been linked to a lower risk of heart disease.

Quick review: What to add and what to cut back on?