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Top 10 Foods To Have A Healthy Heart 2024

10 Foods To Have A Healthy Heart

Top 10 Foods To Have A Healthy Heart 2024

In today's article, I will talk about the concept of a balanced diet and, in addition, I am going to tell you which are the 10 foods to have a healthy heart.

A balanced diet plays a vital role in maintaining good health and general well-being. The different foods we consume directly affect our energy, our ability to resist disease, and ultimately our quality of life.

Come with me and I'll tell you everything.

What does a balanced diet consist of and how to achieve it?

What does it consist of?

A balanced diet provides us with all the nutrients we need for the optimal functioning of our body.

Balanced nutrition provides the appropriate proportion of macronutrients (proteins, carbohydrates, and fats), micronutrients (vitamins, minerals, and antioxidants), and fiber. All this always depends on our characteristics such as sex, age, physical activity, pathologies, etc.

How to get it

The first thing I want to tell you is that don't get obsessed! It is very simple. Below, I leave you a few tips:
  • Eat vegetables and whole grains every day.
  • Eat fresh fruit every day (ideally 5 pieces, including some citrus).
  • Eat legumes a couple of times a week.
  • Consume olive oil as the main source of fat.
  • Drink different dairy products daily, such as milk, yogurt, or low-fat cheese. The contribution of calcium is essential for the health of your bones.
  • Eat fish a couple of times a week, both blue and white.
  • Eat enough protein. A good source of protein can be beef steak, chicken breast, or any lean meat (without much fat).
  • Do not eat excess sweets, pastries, ultra-processed products, or fast food.
  • Do not abuse the use of salt. Instead, you can use spices, lemon, onion, or vinegar to season your food.
  • Avoid excessive alcohol consumption. Apart from being harmful to health, it is a highly caloric food, so its prolonged consumption favors weight gain.
As you can see, maintaining a balanced diet is not very complicated, you simply have to include all types of foods, without overdoing them. A balanced diet must be varied, eat everything, and maintain control.

What is the difference between food and nutrition?

On the one hand, we can say that eating is a conscious, voluntary, educable, and social act, whether it depends on us to modify it or not.

On the contrary, nutrition is an involuntary, unconscious act that includes the physiological digestion, absorption, transport, use, and elimination of nutrients.

Nutrients are the components of food that we need to develop our vital functions and, ultimately, to live. We do not ingest them directly, since they are part of food. These nutrients and micronutrients are:
  • Proteins
  • Carbohydrates/carbohydrates
  • Lipids/fats
  • Vitamins
  • Minerals
In addition, foods also contain water and fiber, but since they do not provide calories, they are not usually classified as nutrients.

If we want to have and maintain good health, we must know the nutrients in food, to be able to analyze whether our usual way of eating is correct and, if not, modify our diet.

We cannot influence nutritional processes voluntarily, but we can influence our diet. By further developing our dietary patterns, we work on our nourishing status and our well-being.

The 10 foods to have a healthy heart

A balanced diet has very positive effects on our health, especially cardiovascular health. Taking this into account, there are certain foods with many beneficial properties for the heart. According to the Spanish Heart Foundation, these are the 10 foods to have a healthy heart:
  1. Legumes. Various studies affirm that its excellent quality proteins and low fat promote healthy blood cholesterol levels.
  2. Red wine. Ethanol and polyphenols have beneficial effects on the inflammatory molecules that cause atherosclerosis.
  3. Salmon. It helps reduce cholesterol and triglyceride levels, increasing blood fluidity, as the elasticity of arterial walls improves.
  4. Olive oil. A daily intake of olive oil helps protect cardiovascular health thanks to its fatty acid composition and antioxidants.
  5. Green Tea. One or two cups a day help prevent cardiovascular diseases, as they help reduce high levels of fat in the blood.
  6. Curry. Curcumin is a powerful antioxidant present in this condiment, it reduces the chances of suffering from heart failure and hypertension due to its anti-inflammatory properties.
  7. Walnuts. It is a fundamental food to prevent and care for cardiovascular problems thanks to its high levels of Omega-3 fatty acids, which protect the heart.
  8. Dark chocolate. It helps restore the flexibility of the arteries and prevents leukocytes from sticking to the walls of blood vessels.
  9. Broccoli. It is a food that helps reduce the risk of vascular accidents thanks to its properties such as folic acid, zinc, iron, calcium, vitamin K, and antioxidants.
  10. Strawberries. They contain flavonoids, which help dilate arteries, protect the endothelium (the inner layer of blood vessels), and control blood pressure.

Taking care of the heart is essential

The heart is one of the most important organs in the human body and it is the muscle that works the most. It does not rest for a single day!

The heart beats about 115,000 times a day, with an average of 80 times per minute, exceeding 42 million pumps per year and its main function is to carry blood to the entire body with the necessary nutrients.

At the moment when the heart stops beating and stops, we would find ourselves in a situation of cardiac arrest. This situation, in Spain, occurs at least once every 20 minutes in the out-of-hospital setting, causing more deaths annually than those caused by traffic accidents.

For this reason, taking care of our hearts is essential, and one of the simplest ways we can do it is by taking care of our diet.

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