Published by Par Lucas PINOS 15/12/2022

5 min

Top 5 foods good for the heart

To take care of your heart , it is often advisable to adopt a balanced diet. Avoid refined sugars, foods that are too fatty and too processed. But, once we have sorted our cupboards and removed these harmful products if consumed in excess, what can we still eat?

What foods are good for the heart ? Those that promote the proper functioning of the cardiovascular system.

Here are some ways to eat healthy and good for the heart without depriving yourself.

How to take care of our heart?

Taking care of your heart generally means taking care of your body as a whole. Stay in shape through regular physical activity, eat a healthy and balanced diet, avoid excessive consumption of alcohol and tobacco.

These recommendations aim to:

- regulate cholesterol levels in the blood;
- limit weight gain;
- control your blood pressure.

A global package to stay in shape as a whole and preserve your heart in particular. But, beyond the instructions to avoid or limit certain foods, there are also a number of recommended foods that are good for the heart . These would significantly reduce the occurrence of heart disorders. These foods should be eaten regularly, and it is good to add them to your daily diet.

We recommend you

Omega 3

Ultra pure fish oil concentrated in essential fatty acids.

✅ Friend of the Sea®
✅ 800 mg of EPA per dose
✅ 600 mg of DHA per dose
✅ 1 month of treatment

See the product

What are the top 5 foods good for the heart?

1. Fruit

Fruits are among the best foods for the heart . Because they are rich in soluble fiber, full of vitamins and antioxidants, they help regulate the level of carbohydrates and cholesterol in the blood.

Among them, raspberry, blackberry and passion fruit stand out for their high concentration of molecules good for the heart.

2. Vegetables

Eating vegetables is good for us, we have known this since our childhood. But certain vegetables are more recommended during a diet beneficial for our heart.

This is the case for legumes such as lentils or chickpeas, which are a source of important plant proteins and fiber. Studies prove that people who consume it in quantity are better protected from heart risks. You'll definitely enjoy some of this delicious green lentil soup, right?

3. Foods rich in fiber

Overall, eating a wide variety of fruits and vegetables provides a beneficial amount of vitamins and fiber that are beneficial for the heart system.

Heart-healthy foods are those rich in soluble fiber. Whole grains also contain a lot of them. These foods are also rich in magnesium and potassium when consumed in their unrefined version.

4. Good fatty acids

We often hear that we must limit the consumption of fats to preserve our heart . But not all fats are equal. Some are even good for controlling LDL cholesterol in favor of HDL cholesterol . These are unsaturated fatty acids. They also help maintain blood pressure.

An article is also dedicated to them here as they are beneficial for health.

They can be found in vegetable form in olive oil or rapeseed oil. Nuts such as walnuts, hazelnuts, pine nuts, pistachios and oilseeds in general also contain them.

Omega 3 of marine origin is one of these fatty acids that is good for the heart. They are present in quantity in fish. This is why it is recommended to include fish in several meals during the week.

Mackerel, sardines, salmon, herring: the choice is vast to diversify your diet and provide a sufficient quantity of omega 3 to the body.

Rest assured, if fish is not to your taste, you can also ensure this omega 3 intake with food supplements .

5. Pleasure foods

Dieting to take care of your heart doesn't have to be a chore, however. You can also indulge in moments of indulgence with foods that are good for the heart and morale. Dark chocolate is one of those comfort foods.

Prefer it without added sugar and accompany it with a glass of red wine or a cup of green tea. These two drinks naturally contain cardio-protective molecules .

You can indulge your taste and take care of your heart at the same time: reassuring, right?

To conclude

To summarize, eating foods good for the heart amounts to following the so-called Mediterranean diet: a diet rich in fruits and vegetables, which favors fish over red meat, seasoned with olive oil and accompanied by a small glass. of red wine.

So, what are you waiting for to benefit from all the benefits of these foods for the heart?

Quickly go in search of these sun-kissed recipes from the shores of the Mediterranean to take care of your heart while treating yourself to delicious meals.