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The 10 best heart-healthy foods

In a heart-friendly diet, raw foods should constitute 50%, along with legumes, whole grains, and cold-pressed first-pressure vegetable oils.
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If you take care of your heart, you preserve your overall health and extend your life. The way to pamper it is to fill your menus with foods rich in nutrients, plant chemicals and fatty acids that prevent narrowing of the arteries and the formation of clots, the main threats to the heart muscle.

The secret to getting a heart-shaped: healthy fats and raw foods. In a heart-friendly diet, raw foods should constitute 50%, along with legumes, whole grains, and cold-pressed first-pressure vegetable oils.

10 Foods to care for the Heart 

There are many good foods for heart health, but these are some of the most prominent.

1. Avocado

Avocado is the only fresh fruit rich in monounsaturated fatty acids, which reduce bad LDL cholesterol and increase good HDL. It also contains potassium, fiber, and vitamins E and B6.

You can substitute cheese in salads and other recipes. You can prepare from the traditional guacamole to the most creative dishes.

2. Garlic and onion

Garlic and onion are real treasures for cardiovascular health: they fluidize the blood, prevent oxidation of cholesterol and prevent arteriosclerosis.

Crudes are more effective.

3. Cherimoya

Custard apple provides carbohydrates, B vitamins that facilitate combustion, and calcium, magnesium, and potassium. It is ideal for those who suffer from heart failure.

4. Pumpkin

The ratio between sodium and potassium in pumpkin is one of the smallest of all foods, which explains its beneficial action on hypertension.

It is also rich in beta-carotene (2 mg per 100 grams), which protects the wall of the arteries.

5. Peas

The content of magnesium, zinc, fiber, and vitamins of group B makes peas a very heart-healthy food, especially if they are combined with a cereal.

6. Muesli

Energetic, poor in sodium and rich in fiber, muesli is a perfect preparation to help you control cholesterol and hypertension.

It is, without a doubt, a great option for breakfast and you can experiment with different muesli recipes.

7. Walnuts

Omega-3 and walnut lecithin protect against arteriosclerosis and heart attack.

Nuts are also a source of co-enzyme Q10 (0.5 mg in 30 g), essential for the proper functioning of the heart.

8. Grapefruit

It contains a large amount of vitamin C ( / 100.g) and beneficial minerals for the heart. It cleanses the blood and exerts an antioxidant action on the walls of the arteries.

9. Soy

Soybean genistein prevents clot formation in the arteries and platelet aggregation. It also reduces cholesterol and triglyceride levels when it replaces dietary protein in the diet.

10. Grape

The grape is rich in phytochemicals such as resveratrol - especially the seeds and skin of black grapes - that dilate the coronary arteries and improve blood circulation.
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