It is important to protect our heart, an organ with constant activity, but also the circulatory system, closely linked to this vital organ. There are certain factors that affect cardiovascular health that we can avoid, diet is also important for heart health.
What are the risk factors for the cardiovascular system?
Risk factors that endanger the health of the cardiovascular system are:
– Unhealthy diet, especially one that brings an increased intake of “bad cholesterol” that gets in vessel walls and cause atherosclerosis pressure, a serious disease and progressive enough to stiffen arteries, predisposing the patient to hypertension pressure, stroke and myocardial infarction;
– Excessive heat or excessive cold;
– Certain infections or chronic diseases;
– Genetic factors
Some foods protect our cardiovascular system, so it is recommended to guide our lifestyle so we have a high intake of these foods.
Do not ignore medical advice, respect the rules of diet and medication to be taken in this situation, exercise regularly and do not forget to include in your daily menu these foods known for their protective effects.
1. Green and black tea:
A recent study shows that the risk of heart disease can be reduced by approximately 11% by consuming green or black tea. According to researchers, this tea reduces the risk of thickening of the arteries due to high content of antioxidants.
2. Red onions:
Although less consumed than white onions, red onions are very good for heart. According to researchers, red onions protect against heart disease by lowering “bad” cholesterol levels.
A recent study shows that cinnamon extract contains antioxidants that may reduce the risk of diabetes and heart disease by up to 23%. Researchers from the U.S. Department of Agriculture have found that people taking 250 milligrams of dried cinnamon extract, twice a day, have a level of 20% lower blood glucose compared with those not taking cinnamon.
4. Dark chocolate (over 70% cocoa)
The latest research appears in the “Circulation” journal: Heart Failure, American Heart Association Journal shows that women over 45 can reduce the risk of heart failure if they regularly eat a moderate amount of dark chocolate, containing at least 70% cocoa.
5. Eat 2 grams of omega 3 fatty acids, as recommended by the World Health organization.
How to get those 2 grams of omega 3? Here are the basic foods: 100 grams of salmon (2 g omega 3), a handful of nuts (1.5 gram omega-3), a tablespoon of rapeseed oil (1.5 g omega 3), 2 tablespoons of soy oil (1 gram omega 3), 2 cups of spinach (0.07 grams of omega 3), 80 grams of broccoli (0.09 g omega 3).