Heart: 5 foods to eat to reduce the risk of cardiovascular disease

Health is also at stake on the plate. Our diet can impact our heart health. According to the Canadian association Heart + Stroke, up to 80% of early heart disease and stroke can be prevented by lifestyle changes toward a healthier diet and more physical activity. There French Federation of Cardiology names five specific foods that can improve heart health.

Food: blackberries and raspberries reduce cardiovascular risk

“Blackberries and raspberries contain powerful antioxidants, anthocyanins. (…), explains the French Federation of Cardiology. These phytochemical compounds are capable of neutralizing free radicals in the body and therefore preventing certain diseases such as cardiovascular disorders..” She points out that these fruits also contain ellagic acid: this compound can reduce plaque deposits in the arteries, a risk factor for stroke.

Mackerel, a food good for the heart

The French Federation of Cardiology also advises consuming mackerel. This oily fish is rich in omega 3, which “reduce the risk factors for cardiovascular disorders and prevent the risk of heart attacks“These fatty acids have a beneficial effect on the elasticity of the vessels, which helps reduce the risk of blood clots, which are responsible for strokes. Mackerel also reduces the level of triglycerides in the blood, a risk factor for atherosclerosis.”To fully benefit from the virtues attributed to these fatty acids, however, you must avoid overcooking them.warns the French Cardiology Federation.

Cardiovascular risk: the benefits of passion fruit

Passion fruit contains a lot of fiber. “These have the property of reducing blood glucose and cholesterol levels, two factors having an impact on cardiovascular risk.“, develops the French Federation of Cardiology. According to it, research has shown that food supplements based on passion fruit peel extracts help prevent hypertension, one of the main risk factors for heart disease .

Almond and walnuts: dried fruits with positive effects on heart health

As for dried fruits, the French Cardiology Federation highlights the benefits of nuts and almonds. The former contain antioxidants and omega 3, beneficial for heart health, but also polyunsaturated fatty acids, which are “good fats because they reduce blood lipid levels.

Almonds are rich in phytosterols: they contain around 34 mg per 30 g of fruit. These compounds would decrease the concentration of “bad” cholesterol in the body. “In addition, the vitamin E it contains (half the daily recommendation for 30 g of almonds) would help fight against cardiovascular disorders by preventing the formation of clots in the blood.she adds.

Chickpeas for a healthy heart

Finally, the French Cardiological Federation recommends consuming chickpeas. Generally speaking, legumes are good for health, and are particularly associated with better control of diabetes. “But the chickpeas seem to stand out, warns the body. Low in calories and low glycemic index, they have antioxidant properties thanks to their copper and manganese content..” Furthermore, a study showed that consuming chickpeas could reduce the blood level of bad cholesterol, LDL.