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Researchers say that changing diets is one of the best ways to improve heart health and live longer.
Faced with the increasing number of strokes and heart attacks, Dr. Laura Corr, cardiologist, offers tips to reduce the risk of life-threatening injuries, including a diet rich in vegetables, fruits, fats, fish, nuts and olive oil.
Here are the best diets to maintain heart activity and health:
– The abundance of vegetables
Research suggests that eating 10 servings of fruits and vegetables can reduce the risk of cardiovascular disease by about a third.
Fruits and vegetables are characterized by the availability of fiber, vitamins and oxidations, which directly benefit the health of the heart.
– Balance of meat and fish
Eating too much red meat is bad for heart health and can lead to blood clotting, while oily fish help clean the arteries.
"The basic rule is to eat only meat twice a week and combine it with 2 or 3 servings of fish, including oily fish, such as sardines, salmon or tuna", explains Laura, who provides omega-3 fatty acids that help the blood circulate through the arteries. Better ".
– Eat good oils
Replacing saturated fats, such as butter, cheese, desserts and red meats, with unsaturated fats (such as essential oils or high-fiber carbohydrates) is the best way to improve the heart health.
"I recommend olive oil and rapeseed oil more than any other, try to consume two tablespoons a day," she said.
– Reduce salt intake
"Reducing salt intake in foods is very important for most of us, to prevent or reduce high blood pressure as we age," said Dr. Core.
– Eat eggs and milk
A 130,000-person study found that people who ate at least two servings a day of milk or yogurt, including whole fat products, had a 22% lower risk of heart disease and 34% less risk of stroke, heart disease 23%.
Core recommends eating about two eggs a day, as calcium and potassium-rich dairy products are good for heart health.
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