Nutrition: good summer food to take care of your heart
Quality fats
No question of deleting the fats of our diet: our body needs it to function and they are beneficial for our heart.However, provided you choose them well!
Thus, omega-3 fatty acids are said to be essential, because the body does not know how to make them and they must then be brought by food.They have an anti-inflammatory effect, they act favorably on blood pressure and the level of triglycerides, increase the right cholesterol (protector of your heart) and fluidify blood, which limits the formation of clots.
Omega-9 fatty acids also have benefits on the prevention of heart disease and anticholesterol, anti-hypertension and anti-inflammatory action.
Where to find them?
The Omega-3s are mainly present in fatty fish (herring, salmon, sardines, tuna, mackerel, anchovy), seafood, (pink shrimp, squid, octopus ...), fish oils (cod cod oil) In certain vegetable oils (rapeseed, nuts, linen), oilseeds (flax seeds and chia to grind before consuming them, nuts), organic eggs (from chickens fed on linen seeds), seaweed.
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Omega-9s are notably present in large quantities in olive oil.
Irreplaceable fibers
By slowing down the absorption of sugar and fats, fibers promote the elimination of bad cholesterol.They also limit the production of cholesterol by the liver.Undeniable qualities for good cardiovascular health.Not to mention that by satisfying more, the fibers promote the loss of extra pounds, harmful for the heart and the blood vessels.
Where to find them?
Mainly in fruits (including apple skin), fresh and dry vegetables (especially beans and peas), cereals (oats, barley, rye, wheat), oilseeds (almonds).
The Mediterranean model
Several scientific studies have demonstrated the benefits of the Mediterranean regime, especially as the most protective of cardiovascular diseases.It includes a lot of fiber, good fats and antioxidant compounds brought by fruits and vegetables, which fight against the oxidation of cholesterol in the blood and the formation of atheroma plates in the arteries.
It consists of eating a lot of fruits and vegetables, herbs, spices, garlic and onion, cereals, legumes, almonds and nuts, olive oil;A little fish, fermented dairy products from goat milk and sheep (yogurt and blanc cheese), red wine and eggs;little meat.
Other good friends
The presence of flavonoids, antioxidant pigments, has very beneficial effects on the heart.This is particularly the case for:
An underestimated enemy
Consumed in excess, salt increases blood pressure, itself at the origin of cardiovascular diseases.The recommendation is 5 g per day for an adult, just under a teaspoon.A quantity too often exceeded ... mainly in question: food containing hidden salt (prepared dishes, cheeses, cold meats, aperitif cookies ...), and the dishes again salted once at the table.To decrease consumption, cook as much as possible and leave the salt shaker in the cupboard during meals.
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