5 foods to protect his heart
Cardiovascular disease is the leading cause of death worldwide. The body suffers daily attacks that exhaust the cardiovascular system. Here are 5 foods that help protect the heart.
1- Several studies show that cliniques1 phytosterol content of almonds at a rate of 34 mg to 30 g or 25 almonds, reduces the concentration of "bad" cholesterol (LDL) in the body. High cholesterol can lead to heart disease as the "bad" cholesterol, having supplied the bodies deposited in the arteries and, in case of surplus, risk butcher. According épidémiologiques2 data, a daily consumption of 30 g almonds reduce the risk of cardiovascular disease by 45%. Vitamin E contained in the kernel (7.5 mg of vitamin E for 25 almonds or half of the recommended daily intake for vitamin E) also help fight against heart disease by preventing the formation of blood clots.
2- Thanks to its content of anthocyanins (350 to 400 mg per 100 g of fruit), cherry part of the antioxidant fruits. Anthocyanins are phenolic compounds which act as pigments and give cherry red color. They also have the ability to neutralize free radicals, compounds that damage cells in the body that are responsible for atherosclerosis that is to say, the presence of a plaque on the wall of the arteries that hinders or blocks the flow of blood and can cause eventual cardiovascular disorders.
3- In addition to promoting satiety and to be low in calories with 163 kcal per 100 g, chickpeas would be a good ally for people with diabetes1. This would increase by 2 to 4 times the risk of suffering from cardiovascular disease. Chickpea has a low glycemic load is a calculation method taking into account the amount of carbohydrates, but also their quality. A blood glucose (= sugar in the blood) too high increases the risk of heart attack or stroke by clogging the blood vessels. Chickpeas have antioxidant properties due to their content of manganese and copper, nutrients that help reduce the effects of free radicals in the oxidation process of the body's cells.
4- 100g pork contains 3.6 grams of fat, including 1.2 grams of saturated fat, 1.4g of monounsaturated fats and 0.3 g of polyunsaturated fat. The levels of essential fatty acids (omega-3) pork so make it a meat to the most important nutritional qualities as those of beef or mutton. Pork consumption helps fight against excess "bad" cholesterol in the body by increasing lipid levels that remove the cholesterol deposited on artery walls and remove . An excess of "bad" cholesterol can lead cardiovascular disorders. With only 162 kcal per 100 g, pork is also low in calories compared to beef (252 kcal per 100 g of beef) or chicken (173 kcal per 100 g of chicken). 
5- The omega-3 content of mackerel makes him a true ally for cardiovascular health. With 1.2 g of omega-3 long-chain (EPA and DHA) for a 100g serving, mackerel, provides the body more than 2 times the intake of EPA and DHA per day recommended by the World Health Organization (WHO). Several studies have shown that consumption of omega-3 fatty acids reduces the risk of suffering from cardiovascular diseases. These fatty acids, acting on the elasticity of blood vessels, blood pressure and have anti-inflammatory properties help fight against the formation of blood clots. Mackerel has antioxidant properties because it is rich in selenium. This mineral prevents the formation of free radicals in the body. Excess free radicals contributes to the development of cardiovascular disease because they deteriorate including red blood cells.
5 foods to protect his heart
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