Food for the heart

cardiovascular health is something that we must take care of and that is often not taken sufficiently into account, especially in women. Although the ideal food level is to eat a balanced and varied diet, there are foods that can help us due to their nutritional or functional characteristics.

• Antioxidants: inhibit lipid oxidation. We are talking about vitamins such as C, present in raw fruits and vegetables, and E, in oils such as olive oil.
• Unsaturated fatty acids: omega 3 fatty acids from oily fish, nuts, flax, etc. and the monounsaturated fatty acids in olive oil are heart-healthy.
• Fiber: fiber acts at different levels in the gastrointestinal tract, decreasing the absorption of cholesterol and saturated fat, which has a cardiovascular benefit.

A good one goes through a varied diet rich in vegetables, with moderate amounts of foods of animal origin and specifically a low content of saturated fats such as those found in whole dairy products, fatty meats and sausages and a high content of polyunsaturated and monounsaturated fats. Among the polyunsaturated fatty acids we must highlight the omega 3 and omega 6 fatty acids. Omega 6s tend to abound in vegetable oils, while omega 3s can be found in blue fish, shellfish, almonds, nuts, and some oils vegetables such as linseed, walnut and rapeseed.

SOY

Legumes are foods that mainly contain slow-absorbing carbohydrates and are also rich in fiber. Fiber promotes cardiovascular health at different levels since it contributes to lower blood cholesterol levels and also to the control of glucose peaks. Among the legumes with more fiber is soy, which also contains the well-known isoflavones with positive effects on the symptoms that menopause can cause.

ALMOND

Although when we think of cardiovascular health perhaps the first dry fruit that comes to mind is the walnut, it is not the only ally for our heart. Plant sterols or phytosterols are substances that contribute to lowering blood cholesterol, among other things because they compete with cholesterol at the time of intestinal absorption. Nuts such as almonds, and walnuts in less quantity, contain them naturally. On the other hand, nuts in general are rich in fiber and especially hazelnuts, almonds and pine nuts are very rich in vitamin E, with powerful antioxidant capacity that prevents, among other things, lipid oxidation. In addition, walnuts are rich in the precious omega 3 to which anti-inflammatory effects and the ability to reduce hypertriglyceridemia are attributed. Omega 3s seem to have positive effects on embryonic development when pregnant women consume it regularly, however studies are lacking.

SARDINE

The lipid profile of fish makes them a very interesting food at a cardiovascular level. Both because of its low content in saturated fatty acids and because of the presence of polyunsaturated and, specifically, omega 3. Of course, we must bear in mind that they also contain amounts of pollutants that we should not underestimate, so in general it is preferable to choose small fish or relegate larger ones to very sporadic intakes. Pregnant and lactating women should avoid species such as bluefin tuna, emperor, swordfish, etc. Large specimens that accumulate significant amounts of heavy metals and other undesirable compounds. The EFSA (European Food Safety Authority) considers it healthy to consume 1-2 servings of blue fish weekly, and no more than 3-4.

THE SEEDS OF FLAX

In addition to containing omega 3 fatty acids that we have already mentioned as a type of heart-healthy fat, flax seeds are an aid in intestinal transit due to their fiber content. Thus, for many women who suffer from this problem, linen can be an ally for several reasons. They can be used by adding them to salads, yogurts, bread ... It is preferable to “crush” them before with a mortar.

OLIVE OIL

It contains monounsaturated fatty acids that are absolutely essential for an adequate diet, especially at the coronary level. Olive oil, which we even called liquid gold, tolerates temperatures better than seed oils that are richer in polyunsaturated fats. This means less oxidation of fats and therefore a benefit for health in general and the cardiovascular system in particular.

GARLIC

Although it is considered possibly ineffective for the treatment of elevated, it is classified as possibly effective for the treatment of hypertension, one of the risk factors for cardiovascular problems. Its consumption can cause a decrease in blood pressure both in people with hypertension and in people with correct blood pressure. Of course, there is a lack of evidence to be able to consider it effective in pre-eclampsia or high blood pressure during pregnancy.

KIWI

We have already highlighted that both fiber and antioxidant vitamins are beneficial nutrients at the cardiovascular level. If we look for fruits with these characteristics we will find several such as oranges and mandarins, strawberries, but possibly the fruit that best meets both requirements is the fruit, very rich in fiber that also contributes to intestinal transit and, without a doubt, one of the most rich in vitamin C with high antioxidant power.

Fundación MAPFRE offers you a guide that will help you expand all this information and learn how to prevent cardiovascular disease and recognize heart attack symptoms.