Diet plays a significant role in heart health. In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels, and inflammation, all of which are risk factors for heart disease.
Here are 5 foods which should not be missing in our menu.
Dark Chocolate
Dark chocolate or cocoa powder are also among the top 10 heart-healthy foods! Valuable ingredients improve vascular function and can even slightly lower blood pressure in people with high blood pressure.
Choose chocolate with a cocoa content of at least 70%, because it contains more of the good vascular substances and also less sugar than light whole milk chocolate.
But of course, as is so often the case in life, less is more.
If consumed in just the right amount, dark chocolate naturally is good for the heart.
Legumes
Legumes such as lentils, beans, and chickpeas are high-fiber foods. They are an integral part of what is known as the Mediterranean Diet, a form of nutrition known to support heart health. About four 100g servings of legumes per week reduce the risk of coronary artery disease by 14%.
Nuts
Nuts contain both fiber and unsaturated fatty acids, which have a cholesterol-lowering effect. The recommended amount is 30 g per day because, as with oils, nuts have energy content that cannot be neglected. Brazil nuts are a real highlight: They can lower blood cholesterol effectively: only 4 Brazil nuts, consumed once a month, should be able to reduce the “bad” LDL cholesterol by an average of 20 m/dl.
Olive Oil
It is essential to ensure that you use an oil called “extra virgin”, as it contains components that protect the blood vessels, so-called polyphenols.
When consumed regularly, olive oil can lower the “bad” LDL cholesterol and boost the “good” HDL cholesterol, thus decreasing the risk of cardiovascular disease. However, it should only be used for cold dishes. But again, it is important that less is more or “everything is a question of the dose” rule that applies to so many things in life. Even if olive oil is a good oil, it of course remains a fat and therefore has a very high energy content. For this reason, you shouldn’t “drown” your whole grain pasta in good vegetable oil, but rather enjoy it in moderation.
Flaxseed
Flaxseed contains several beneficial substances, including fiber and omega-3 fatty acids. With this combination, you reduce the “bad” LDL cholesterol and lower your blood pressure. An amount of around 30 g per day is considered optimal. Flax seeds can be mixed in almost anywhere, they are good in muesli, in bread, or as an “add-on” in a salad.
Fish
Due to its high content of good omega-3 fatty acids, fish is recommended at least twice a week and is in principle very valuable for our diet.
