4. Olive oil
This is one of the reasons the Mediterranean diet is so healthy: olive oil. In addition to the health-promoting oleic acid – an omega-9 fatty acid – olive oil contains a high amount of polyphenols. These secondary plant substances act antioxidant like anti-inflammatory – two properties that have a protective effect on our cardiovascular system. In addition, the favorable fatty acid composition helps to reduce harmful LDL cholesterol, which otherwise would deposit in the vessel walls and lead to hardening of the arteries.
Point: Contrary to the still widespread belief that olive oil cannot be heated to high temperatures and is not suitable for frying, the smoke point is cold pressed, extra virgin Olive oil is indeed between 190 and 210°C. So you can use it for frying and baking without hesitation.
Walnut kernels are more like our brains. Nevertheless, they are also extremely beneficial for the health of our hearts. But why is this? For one thing, walnut is the type of nut with the highest content of anti-inflammatory omega-3 fatty acids. On the other hand, it is rich in potassium and magnesium – two minerals that your Electrically stabilize heart cells, regulate the heartbeat and are therefore essential for pumping ability. In addition, large nuts contain a good portion of protein and fiber – two nutrients that keep you full for a long time and thus protect you against food cravings and obesity. Similar to flax seeds, they therefore reduce your risk of high blood pressure, cardiac arrhythmia and arteriosclerosis.
Book Tips for Heart Healthy Eating
You can find out which forms of nutrition and which foods protect you from cardiovascular disease in these high-quality nutritional guides: The team at Nutrition documents shows you in “Strong Heart: The Best Nutritional Strategies for High Blood Pressure, Heart Failure, Arteriosclerosis and More” how you can effectively protect yourself against heart attacks and more. The “How not to die” nutritional guide is also highly recommended. He explains there Best-selling doctor and author doctor Michael Greger, what nutritional tricks help against the most common diseases of civilization.