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By consuming 4 fruits and 5 servings of vegetables a day, you absorb a fair amount of antioxidants. Make sure you consume a range of colors that include at least one green and one orange vegetable for a variety of vitamins. In winter, we stock up on citrus fruits and we don’t hesitate to eat frozen fruits and vegetables.
Source of soluble fibers that bind to cholesterol in the intestine and prevent its absorption, legumes are also rich in potassium and magnesium, two minerals that tend to normalize blood pressure. They should be included in the menu at least twice a week.
The effect of fatty fish on the heart may be linked not only to omega 3 primarily, but perhaps also to the proteins they contain as well as selenium. Salmon, trout, mackerel, tuna, sardines and herring are all excellent choices. Fish should be on the menu at least 3 times a week.
The consumption of at least 5 servings a week can reduce the risk of cardiovascular disease by at least 25 to 50%. 30 g (1/4 cup) of nuts contains around 200 calories and can replace one serving of meat! Nuts (almonds, pistachios, pecans, walnuts, groundnuts etc.) should be varied for a variety of nutrients.
The preferred option for a healthy heart is monounsaturated fat that is found, among other things, in canola and olive oil. Olives and avocados are also sources of good fats.
They provide omega 3, fiber and phytoestrogens. The powdered seeds can be added to cereals, yogurt, or cake mixes.
If consumed in reasonable amounts (one drink of 150 ml per day for women, two such drinks for men), it has cardioprotective properties.
Up to 10% of “bad” cholesterol can be reduced by consuming 2 g a day. It is found in some margarines, juices and yogurt drinks.
You will find these foods in the right proportions in our “Heart Healthy” Meal Plans.