How to take care of your heart with what you eat

How to take care of your heart with what you eat

To have good health it is essential to have a healthy heart. And one of the keys to achieving this is to keep the levels of “bad” or LDL cholesterol. It is also necessary that the levels of “good” or HDL cholesterol are high enough.In addition to cholesterol there are other key factors to consider if we want to have a healthy heart and not have surprises. We must control our weight, sleep between 7 or 8 hours a day, keep tension at bay, do not smoke and exercise daily. If you cannot exercise daily due to lack of time, try at least two or three days a week. All accompanied by a healthy diet. Click here for online cpr certification.

Healthy diet for your heart

One of the most important things for your bodily well-being and for your heart is to have a healthy and balanced diet. That is why we recommend that you include a series of foods in your diet. That will help you take care of your heart without just realizing:

Extra virgin olive oil

Olive oil contains oleic acid that by itself contributes to lowering the “bad” cholesterol.

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Blue Fish

These types of fish contain polyunsaturated fatty acids (omega 3). Omega 3 acids are beneficial for regulating blood pressure and reducing the risk of increased death from myocardial infarction by preventing cardiac arrhythmia. Visit this site for online cpr certification.


A classic that we have all ever heard, nuts are good for health and it is advisable to take a small amount daily (better if they are taken raw and without salt), and the reason is that they contain a type of omega 3 (acid alfalinolenic) that favors the “good” cholesterol and reduces the “bad” while promoting the elasticity of blood vessels, preventing the formation of clots and lowering blood pressure.

Dark chocolate

Although it seems a lie to drink dark chocolate daily has many benefits for our health, not only for the heart.

  • Chocolate (the purer the better) helps restore the flexibility of the arteries. It also prevents white blood cells from sticking to the arteries.
  • Lower levels of bad cholesterol.
  • Increases blood flow of arteries and heart.
  • Decreases the risk of blood clot formation.
  • And it can even help lower the tension.

For all this and because it even goes well for the mood, we should not forget to take it daily.

Red wine

It is rich in polyphenols that together with ethanol have beneficial effects on the inflammatory molecules that cause atherosclerosis.

Eat fruit

There are studies that tell us that the intake of a daily piece helps us reduce the risk of heart problems by 34%.

Fruit is not only good for your heart but for your overall health. Taking into account all the good things that a piece brings us (potassium, folic acid, antioxidants, fiber …), it must be an essential part of our daily diet.