Skip to content

The best foods to take care of the heart

The heart is the most important organ in the human body. It works continuously throughout life, contracting about 100,000 times daily; it only takes 5% of all the blood that it pumps for the rest of the organs.

There are a number of factors that cannot be modified, such as age, genetic inheritance or diseases such as diabetes . However, there are also several negative aspects that can be avoided. Thus, it is worth remembering which are the best foods to take care of the cardiovascular system , as well as some basic principles so that this organ remains healthy for a long time.

Foods to take care of the heart

A healthy and balanced diet is essential to enjoy good health both in the short and long term. In the case of the heart, there is a large selection of foods that significantly help to care for and protect it.


The avocado is one of the best foods for your heart stays healthy, and avoid as far as possible diseases such as myocardial infarction . A fruit with a high content of essential fatty acids such as Omega 3 , which significantly reduces the levels of bad cholesterol in the body. In addition, it is rich in fiber, so it helps regulate intestinal transit.

However, it must be taken into account that the caloric intake of avocado is relatively high , so it must be consumed in moderation.

Blue Fish

One of the main characteristics of oily fish is its high content of Omega 3 and Omega 6 fatty acids , which are of great help in reducing both triglycerides and cholesterol. Consuming oily fish on a regular basis significantly reduces the risk of suffering from various diseases that affect the cardiovascular system.

Some of the blue fish species with the greatest number of properties and health benefits are: tuna, sardines, cod and mackerel.

Green leafy vegetables

Green leafy vegetables are essential in any healthy eating plan thanks to their high content of essential nutrients for the proper functioning of the body . These types of vegetables are a very rich source of vitamins and minerals.

In addition, green leafy vegetables have dietary nitrate . It is a substance that notably improves blood flow, preventing the clogging of the arteries and promoting a good pumping of blood by the heart.


Tomatoes are an essential food to take care of the health of the heart. They have a large selection of nutrients such as beta-carotene, folic acid, potassium, and vitamin C that protect the cardiovascular system. These nutrients are very valuable because they prevent the oxidation of vascular cells, while reducing bad cholesterol levels and preventing hypertension.


Nuts are, along with avocado and other foods, one of the best natural sources of Omega 3 fatty acids ; essential amino acids very important to take care of the heart.

Research by a team of nutritionists and cardiologists in the Netherlands showed that consuming just 10 grams of nuts a day can lower the risk of death from cardiovascular disease.

Olive oil

Olive oil is an essential food in the Mediterranean diet. And the truth is that it is very beneficial to take care of the health of the heart. It reduces the levels of bad cholesterol , thus avoiding the clogging of the arteries and minimizing the risk of suffering from diseases such as myocardial infarction.

Dark chocolate

The truth is that it has always been said that chocolate is an unhealthy food and whose consumption should be practically restricted. However, chocolate, which has more than 60% cocoa in its composition , is a very rich source of high-quality antioxidants . Substances that protect the body from free radicals and prevent premature aging of both skin and cells.

You may also be interested in:   Calcium in vegetables

In addition, dark chocolate contains flavonoids , which helps in the production of vascular nitric oxide.


Legumes help lower blood pressure . They are foods with very little fat content and very rich in vegetable proteins and fiber. Legumes provide folates and are highly recommended for caring for cardiovascular health due to their high content of minerals such as potassium and magnesium; It is important to note that potassium helps minimize the damaging effects of salt on blood pressure.


Oranges are a fruit with a large amount of nutrients that protect the cardiovascular system. They help control blood pressure, thus minimizing the risk of diseases such as hypertension. In addition, oranges are rich in vitamin C, which strengthens the immune system .

How to take care of the heart?

Taking care of the heart is not a complicated task at all. It is enough to follow a series of guidelines on a daily basis, such as avoiding foods that are too salty or very sweet, or doing physical exercise continuously. We explain everything below.


One of the most important tips to take care of heart health has to do with diet. It is advisable to minimize, although not eliminate the consumption of salt ; and is that excessive consumption of it can cause diseases such as hypertension. It is also advisable to minimize the amount of sugar consumed; and it is that the excess of this product the organism transforms it into fat, thus producing an increase in weight.

In the same way, it is best to avoid excessive consumption of fats of animal origin , especially those that contain foods such as sausages and fried foods. This type of fats, like those of vegetable origin, are essential for the proper functioning of the body, as long as they are consumed in the right measure.

Of course, as we have indicated in the previous point, it is important to choose those foods rich in Omega 3 fatty acids such as white fish or green leafy vegetables . These acids slow blood clotting while lowering bad cholesterol levels and preventing hypertension.

In the same way that the food consumed is a key point to take care of the health of the heart, so is the way of preparing it. The best thing is to do them steamed, baked and grilled. Fried or stewed foods are not very healthy.

Tobacco and alcohol

Numerous studies have shown that consuming a glass of wine a day is very healthy for the cardiovascular system. Of course, when alcohol consumption is excessive, it can lead to different diseases.

Regarding tobacco, it should not be forgotten that cigarettes contain substances such as nicotine or carbon monoxide, which increase the heart rate.


Some experts point out that stress is one of the main diseases of the 21st century. Well, the truth is that a rhythm of life with very high levels of stress can increase the heart rate and, in addition, lead to abuse of substances such as alcohol or tobacco, among others.

Physical exercise

Of course, the practice of daily physical exercise is essential for the heart to remain healthy , as well as the circulatory system as a whole. Some of the healthiest activities are swimming, cycling, and aerobics.

By betting on a healthy diet and a balanced lifestyle, with minimal alcohol consumption and continuous exercise, you will be taking care of your cardiovascular system.

 | Website

Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

Leave a Reply

Your email address will not be published. Required fields are marked *