The best way to keep your heart healthy and avoid disease

The heart never rests. From the moment we are born to the day we die, he is working every day of the year at full capacity. That is why it is undoubtedly the muscle of the entire human body on which others depend, hence it is so important to take care of it. How can we ensure that it continues to work perfectly? Well, as simple as maintaining the access and supply of blood through the coronary arteries without any setback and fully fluid. That means you have to avoid as much as possible consuming many foods with fats and cholesterol so that these are not obstructed and the cardiac organ can continue to exert its function without any problem.

Heart disease remains one of the leading causes of death in the world. Obviously, not everything depends on the diet we eat, but there are also hereditary and contextual factors: If we are subjected to acute stress, we are at greater risk of suffering some type of cardiovascular accident. That is why you have to take a general and holistic approach to taking care of it, thinking about healthy lifestyle habits and not just settling for changing certain aspects of your diet. The magazine 'Eat This Not That' has compiled some of the best measures to reduce the probability of suffering an angina pectoris or a heart attack, which we will see below.

Eat less red meat

Reducing the intake of red meat to only a few times a month or even eliminating it completely from our diet has important benefits for our heart. Hence, there are different studies that ensure that vegetarians have better heart health than omnivores. Everything is based on L-carnitine, a chemical that is found in it and that when digested by intestinal bacteria produces a compound calledor trimethylamine oxide (TMAO) which hardens the arteries a lot. In the same way, you will also reduce your intake of saturated fat and cholesterol, two things that greatly influence arterial health, and that are present in red meat. You can bet on chicken or turkey, which do not expel so much fat when cooked, especially if it is grilled.

Eat chocolate in small amounts

A study from the State University of Louisiana found that the microbiota ferments chocolate and in doing so produces anti-inflammatory chemicals of great value to heart health. This series of elements is called polyphenols. The study authors also found that if you consume it with a piece of fruit, the fermentation that produces this series of compounds could be even more powerful and advantageous.

Sugar ran out

Both sugar and salt are two great enemies of the circulatory system. According to a study published in JAMA Internal Medicine, the risk of dying from cardiovascular disease more than doubled for those who reach consume 21% of your extra calories from sugar. The best way to reduce your intake is to ditch sugary drinks and instead go for tea or coffee (adding little sugar or instead go for saccharin), as well as not eating processed foods.

do exercise

There is no better way to keep your heart in shape than to exercise regularly from a moderate or intense physical exercise routine, depending on your physical condition. Where to begin? It is best if you mix strength and resistance training in order to obtain a doubly beneficial effect.

And eat lots of fiber

Fiber protects the heart by increasing the body's ability to produce low-density lipoprotein (LDL) receptors, which remove fat and bad cholesterol from the blood. A series of studies conducted by the University of Leeds found that the risk of cardiovascular disease was significantly better by every 7 grams of fiber consumed. For this reason, eat a lot of fruits and vegetables, as well as bread and cereals that are always whole.

Your best ally: blueberries

A study published by the University of Maine found that this type of fruit works as a natural supplement for cardiovascular health, particularly facilitates access of blood flow to the heart. Thus, they discovered that the consumption of wild blueberries for eight weeks regulates and improves the movement of contraction and relaxation of the heart muscle.