Salmon, berries, beans, almonds are all nutritious and have a lot of flavors.Salmon
It is a source of omega 3 fatty acids. Its consumption prevents inflammation of blood vessels and
the risk of blood clots. It helps reduce triglycerides in the blood, arrhythmia and blood pressure. For a healthy heart, consume fish rich in omega 3 – such as tuna, horse mackerel, and sardines –
twice a week.
Extra Virgin Olive Oil
The oil that is extracted from the first pressing of the olives is rich in polyphenols, an antioxidant
that helps protect blood vessels, reduces “bad” cholesterol or LDL and high blood pressure.
Olive oil, a pillar in the Mediterranean diet is related to cardiovascular health and a long life.
The beans are full of heart-friendly nutrients such as B complex, folate, magnesium, and fiber.
Beans help regulate cholesterol and blood glucose. Be it black, pinto, red or chickpea beans and
lentils, enjoy its great flavor and nutrition.
Cranberries, raspberries, blackberries, and strawberries contain the necessary nutrients for a
healthy heart. These berries contain vitamin C, antioxidants that help prevent heart disease,
magnesium, and potassium that regulate blood pressure, the fiber that prevents inflammation and
folate that reduces the risk of heart attacks.
They contain carotenoids and flavonoids, antioxidants that reduce blood pressure, as well as
pectin fiber that helps eliminate toxins and reduce cholesterol. Vitamin C keeps your heart
healthy, while folate and potassium reduce blood pressure and fiber prevents inflammation.
Almonds are loaded with sterols that help reduce “bad” cholesterol or LDL. They are rich in
magnesium, which prevents hardening of the arteries and increases blood pressure, in turn,
reducing the risk of heart disease. They also contain healthy omega-3 fatty acid (it has many
benefits for our health) and fiber. Add them to salads or eat them as a snack.
The protein in soybeans and tofu products lower triglycerides in the blood. Slice tofu, marinate it
with herbs and prepare it grilled or sautéed as a substitute for meat. Soybeans or “edamame,”
boiled in their pods are an excellent snack.
Beta-glycan, the soluble fiber in oats, reduces “bad” cholesterol or LDL, regulates the digestive
system and stabilizes blood glucose. Prepare it for breakfast next to nuts or substitute 1/3 cup of
pancake flour for oatmeal to add fiber.
Dairy products are rich in calcium and potassium, as well as minerals that help regulate blood
pressure. They are fortified with vitamin D, which is important for the absorption of these
minerals. Choose low-fat or low-fat varieties and add a tablespoon of nuts so that you have a
snack rich in fiber and omega 3.
Kosher Salt or Pure Salt
It has more flavor and has less sodium than regular table salt. Excess sodium in the food raises blood
pressure. Choose to season your recipes with herbs such as rosemary, oregano, and thyme, which
also contain antioxidants.