Top 5 heart-friendly foods

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Robert Maurer

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To keep yours healthy heart devotes more space to the first meal of the day, the breakfast. A study published in the Journal of the American College of Cardiology showed that indulging in one Abundant breakfast helps keep the arteries clean, lowering the risk of calcium, cholesterol and inflammatory cells forming inside them, capable of testing thecardiovascular system.

The research, conducted on 4000 people between 40 and 54 years, has shown how 75% of the volunteers who skipped breakfast had plaque in their arteries, against 57% of those who ate a rich meal and 64% of those who indulged in a light one.

Top 5 heart-friendly foods

Not all foods are the same. Here are the super foods that give your cardiovascular system an edge.

 1 Garlic 

It slows down the progression of atherosclerosis, changes in the wall of the arteries that lose elasticity due to the formation of plaques, hindering the circulation blood.

Moreover, it is an excellent ally for hypertensive people: just a sprinkle on the dishes to lower the systolic pressure (the maximum) by 8,4 points and the diastolic pressure (the minimum) by 7,3.

2 Mele

They are rich in pectin, a substance that helps reduce bad cholesterol, but not only: they contain flavonoids and quercetin, essential antioxidants for prevent plaque build-up in the arteries because they prevent the oxidation of bad cholesterol. 

3 Quinoa

According to a study by Harvard University (USA) to consume every day 50 g of quinoa (or whole grains such as wheat, spelled, barley or rice), reduces the risk of death by 25% heart disease.

4 Salmon

It is the richest fish in Omega 3, essential fatty acids that slow the build-up of plaque and the formation of clots in the arteries. As well as sardines, mackerel and anchovies, it helps to maintain normal levels of blood pressure.

According to the American Heart Association, it is advisable to eat this type of fish at least 3 times a week, in portions of about 100 g.

5 Beans

They lower cholesterol levels and, thanks to their flavonoid content, counteract the formation of clots in the blood, lowering risk of heart attack.

For their content of vegetable proteins beans, and legumes in general, are an excellent substitute for meat, to be consumed at least 3 times a week

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