Saturated fat contributes to high cholesterol, high blood pressure and heart disease. The Mediterranean and DASH diets recommend limiting the consumption of red meat, as well as added sugars and moderate alcohol consumption, preferring red wine if you have something. These foods contain monounsaturated and polyunsaturated fats that help control cholesterol and triglyceride levels, as well as vegetable fibers, antioxidants and have anti-inflammatory effects when combined.

The Mediterranean diet stimulates the consumption of foods of vegetable origin, such as fruits, vegetables, whole grains, legumes, nuts and olive oil, and lean proteins such as fish and poultry. They recommend using herbs and spices to replace the added salt intake. However, certain foods are particularly smart for the heart because they are specifically linked to lighter arteries, lower cholesterol, lower blood pressure and / or reduced inflammation. Including more of them in your overall healthy diet can reduce the risk of heart disease. According to a study published in the Journal of Agricultural and Food Chemistry, dates can also help lower triglyceride levels, namely blood fats associated with heart attacks and strokes. The dates are high in natural sugar, but low in the glycemic index, which means they do not cause spikes in blood sugar.

An ordinary soda can contains eight teaspoons of sugar, or about 130 calories, and even diet soda with artificial sweeteners does nothing to curb a sweet tooth. Limit saturated and trans fats and replace them with the best, monounsaturated and polyunsaturated fats. If you need to lower blood cholesterol levels, lower saturated fat to no more than 5 to 6 percent of the total calories.

The natural nitrates in beets help widen the blood vessels to lower blood pressure and can reduce the overstimulation of the nervous system that occurs in heart disease. There is no reason to avoid potatoes because they are white and look like a “bad” starch. As long as they are not baked, potatoes can be good for your heart. They are rich in potassium, which can help lower blood pressure.

An analysis of 45 studies concluded that eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease . Compared to refined grains, whole grains contain more fiber, which can help lower “bad” LDL cholesterol and reduce the risk of heart disease . As you can see, a healthy diet that protects your heart heart doctor near me health doesn’t have to be boring or tasteless. Today we know that cardiovascular health treatment includes nutrition. Blueberries have one of the highest anthocyanin levels, at 120 mg per half cup. Some clinical studies have shown that increased anthocyanin intake can help lower blood pressure, lower LDL cholesterol and reduce inflammation.