Grilled salmon
Salmon is a rich source of omega-3 fatty acids, which help reduce inflammation and reduce the risk of cardiovascular disease.
According to the American Heart Association (AHA), consuming fatty fish such as salmon twice a week helps reduce the risk of heart attack and stroke thanks to its ability to reduce triglycerides and stabilize heart rate.
Bake salmon with olive oil and garlic to increase antioxidants.
Eat with green vegetables to supplement fiber, which helps control cholesterol.
Oatmeal
Oatmeal is rich in beta-glucan, a type of soluble fiber that helps reduce LDL cholesterol (bad cholesterol).
According to research from the US Institute of Nutrition and Diabetes (AND), daily oatmeal consumption helps reduce LDL cholesterol by 5-10%, preventing the risk of atherosclerosis.
Eat oatmeal in the morning, combined with chia seeds, almonds or blueberries to increase antioxidants.
Avoid adding refined sugar, instead use natural honey or cinnamon to increase sweetness.
Broccoli
Broccoli such as spinach, kale, and broccoli are rich in nitrates and vitamin K, which help lower blood pressure and protect blood vessels. Eating green vegetables regularly helps reduce the risk of heart disease by 16%.
Eat raw in salads or processed into green smoothies.
Slightly stir-fry with olive oil to retain the nutrients.
Walnuts
Walnuts contain omega-3, polyphenols and magnesium, which help reduce inflammation and protect blood vessels. According to the British British Journal of Nutrition, eating 30g of walnuts per day helps reduce the risk of coronary artery disease by 13%.
Eat directly as a snack.
Combine with yogurt or smoothies to enhance the flavor.
Whole olive oil
Olive oil is rich in monounsaturated fatty acids and polyphenols, which help reduce inflammation, reduce bad cholesterol and increase good cholesterol. According to the PREDIMED Research in Spain, people who consume extra virgin olive oil daily have a 30% lower risk of heart disease than those who do not.
Use in salads instead of sauces containing saturated fat.
sprinkle on whole wheat bran or baked vegetables to increase nutritional value.
Diet plays an important role in protecting cardiovascular health. Adding grilled salmon, oatmeal, broccoli, walnuts and olive oil to your daily menu will help reduce the risk of heart disease, improve blood pressure and control cholesterol.
