Fatty fish
Fatty fish such as salmon, sardines, tuna, and herring are rich sources of omega-3 fatty acids, especially EPA and DHA. These are polyunsaturated fats that are beneficial for the cardiovascular system, supporting lower blood pressure, reducing inflammation and slowing the formation of plaque in arteries.
Adding fatty fish to your regular diet can contribute to improving cardiovascular health and supporting blood pressure control.
Flax seeds
Flax seeds are a source of plant omega-3, mainly in the form of alpha-linolenic acid (ALA), which is beneficial for cardiovascular health.
In addition, flaxseed also contains lignan - a plant compound with antioxidant and anti-inflammatory properties. These compounds help reduce oxidative stress in blood vessel walls, support blood vessel relaxation and improve blood circulation.
Walnuts
Walnuts are also a source of ALA. In addition, walnuts are rich in fiber and polyphenols - antioxidant compounds that can help control blood pressure and reduce the risk of cardiovascular diseases.
Pure olive oil
Pure olive oil is rich in monounsaturated fats, a healthy fat that is beneficial for the heart. When used in moderation in a balanced diet, olive oil can help lower blood pressure, lower LDL cholesterol (bad cholesterol) and support reduce the risk of stroke as well as heart disease.
In addition, pure olive oil also contains many polyphenols, which help protect blood vessels, reduce oxidative stress and improve blood circulation.
When cooking, you can prioritize monounsaturated fat-rich oils such as olive oil or avocado oil to enhance the benefits for cardiovascular health.
