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Physical activity, smoking… Cardiovascular disease is sometimes linked to our way of life. There are many factors that can influence heart health, including diet, which can also play a key role. The World Health Organization (WHO) believes that “most cardiovascular diseases can be prevented by addressing behavioral risk factors”. For example, to prevent the risk of cardiovascular disease, Dr. Long Cao, an American cardiologist, listed seven foods that should not be neglected if you want a healthy heart, in an interview with Well and Good. Find out what this is all about!

Avocados, apples, nuts… 7 foods to put in your cart to protect your heart

As we know, a good diet helps strongly to preserve his heart health. But then what are the foods to choose? Cardiologist Long Cao listed seven of them:

The bays

In fruit salad, in smoothies, fresh berries are part of the food to maintain good heart health! According to the cardiologist, “they are rich not only in vitamin C, but also in a large amount of other antioxidants that help fight cancer and minimize the inflammation in our vessels that leads to the formation of plaques.” For example, the American health professional recommends eating 100 grams of berries a day to fight inflammation and promote healthy aging.

Chickpeas

According to Dr. Cao, chickpeas are important foods for heart health. The reason? As a source of vitamins, minerals and fiber, they can ‘offer a variety of health benefits, such as improved digestion and reduced risk of heart disease’.

If you tend to eat your whole chickpeas, the cardiologist recommends that you opt for a half to a whole bowl portion. Also, do not hesitate to use “hummus as a dip for your favorite vegetables or crackers, or spread a good part on the sandwich of your choice”.

Apples

Consumed all year round, apples are allies for the heart. As Dr. Cao explains, apples can help lower blood pressure, in part because of their high fiber content. “The fibers give a feeling of satiety. In addition, apples are full of vitamin C, vitamin K and minerals such as copper and potassium,’ explains the specialist.

Nuts

Nuts, almonds… Nuts are, for the cardiologist, a “non-negotiable snack for heart health”. Indeed, the latter explains that a healthy diet including nuts can improve the health of the arteries, decrease the risk of hypertension, reduce the inflammation related to heart diseases. But that’s not all: their use would also reduce the risk of blood clots, which can lead to heart attacks and strokes.

Dark leafy green vegetables

Kale, spinach… Dark leafy green vegetables are also on Dr. Cao’s list. Sources of vitamin A, vitamin C and vitamin K, as well as folate, vitamin B and omega-3 fatty acids, these foods have heart health benefits, according to the specialist: “Vitamin K is necessary for proper blood clotting, which is important when it comes to blood clotting in the heart”. He recommends eating 100 grams of raw kale or spinach a day. You can also add them to your smoothie.

Lawyers

Avocados are often controversial in terms of their fat content, and would be beneficial to the cardiovascular system. Dr. Cao told Well and Good that they also contain many micronutrients, including vitamins C, E, K, B6, riboflavin, niacin, folate, magnesium and potassium. ‘All of these agents promote better blood circulation by dilating blood vessels, improving cardiac output by improving heart contractions and, to some extent, by naturally making blood cells healthier and slippery to pass through the body.’

The “wild” fish

It is part of the cardiologist’s shopping list: the so-called “wild” fish. According to the specialist, ‘wild fish, which are less likely to cause inflammation and have more advantages than farmed fish, have a place in his meals as they are a good source of protein, healthy fats, omega-3, B12 and selenium.’