Cardiovascular disease is the leading cause of death in the world. Having a balanced and diversified diet reduces the risk of developing these diseases. Here are 5 heart-healthy foods to add to your diet.

1. BLACKBERRY AND RASPBERRY

Oxidative stress promotes the development of cardiovascular diseases. Oxidative stress is when the amount of free radicals (extremely aggressive particles) in the body is greater than that of antioxidants.

Blackberry and raspberry contain anthocyanins, powerful antioxidants capable of neutralizing free radicals in the body. Blackberry and raspberry help to fight against oxidative stress, and therefore against cardiovascular diseases.

2. MACKEREL

Mackerel is a good for the heart because it is high in omega-3.
Omega-3s are essential for the prevention of cardiovascular diseases. These fatty acids allow the reduction of triglycerides (form of storage of fats in the body) and fight against the formation of blood clots. In order to benefit fully from their virtues, you shouldn’t overcook them.

3. PASSION FRUIT

Passion fruit is a small tropical berry rich in fiber. One of the roles of fibers is to lower cholesterol and glucose levels, both of which have an impact on cardiovascular risk. Moreover, passion fruit contains several antioxidants like cyanidin and lycopene, which are good for the heart.

4. ALMOND AND WALNUT

Almond and walnut are two oleaginous fruits involved in the prevention of cardiovascular disease.

Almonds are high in phytosterol, and phytosterol decrease the bad cholesterol levels in the body. Moreover, almonds are rich in vitamin E which helps limit the formation of clots in the blood.
Nuts are rich in antioxidants and omega-3. These omega-3s are “good fats” for cardiovascular health, since they help reduce triglyceride levels.

5. CHICKPEAS

Regular consumption of legumes leads to a lower risk of cardiovascular disease.
Chickpeas, low in calories, contain copper and manganese, two antioxidants.

Article written by Amélie Vincent, dietitian

Source : https://www.fedecardio.org/