A day for your heart health!

By adopting a healthy diet and increasing the frequency of exercise, you can dramatically improve your heart health.

The following recipes that I share with you improve circulation and lower blood pressure.

An anti-cholesterol breakfast 

Start your day with a warm bowl of oats that contain heart-healthy folate and phosphorus. This fiber-rich superfood can lower bad cholesterol levels and keep arteries clear.

If you wish, before cooking the oats, first soak them in water and then mix them with grated apple, which reduces bad cholesterol and is a source of vitamin C and antioxidants that benefit the heart.

Yogurt with oats

Yogurt is a natural source of iron and its regular consumption can reduce high blood pressure and therefore the risk of heart attack and stroke.

A meal rich in Ω3

Fatty fish such as sardines, for example, are one of the most concentrated sources of the Ω3 fatty acids EPA and DHA that help reduce triglycerides and consequently bad cholesterol.

To prepare the sardines:

Stir in 1 tablespoon each of the following ingredients: cooked rice, toasted pine nuts and raisins, lemon juice, and 1 teaspoon each of chopped parsley, mint, and dill. Divide the mixture into 6, clean the sardines and stuff the belly of each fish. Wrap a vine leaf around each fish to prevent it from opening. Brush with olive oil and cook for 4-5 minutes, turning the fish to cook on the other side. Serve with lemon wedges.

Sardines

Rich in numerous nutrients including vitamin B12 and D, they have been found to contribute to cardiovascular health.

Vine leaves

They are a traditional element of the Mediterranean diet. They are rich in vitamins and trace elements.

Cocoa seeds

They contain an abundance of vitamins and minerals that contribute to the good functioning of the metabolism.

Parsley

Particularly rich in vitamin K which benefits the heart and circulation.

Lemon juice

It is particularly rich in magnesium, essential for heart health. Due to its pectin content of citrus fruits and lemons, it reduces cholesterol.

A dinner that protects the heart 

Legumes are known for their ability to remove the risk of heart attack and stroke by reducing the levels of bad cholesterol in the blood while also balancing the sugar levels. Recent studies have also shown that shiitake mushrooms can help protect against cardiovascular disease.

Make a dish containing the following:

Red and yellow peppers

They contain vitamin C, E and K which benefit the heart and circulation

Shiitake mushrooms

They keep the arteries clean and prevent oxidative stress

White beans

Excellent source of cholesterol-lowering fiber

Garlic

It protects the heart by helping to repair the damage suffered by the blood vessels

Olive oil

It provides the beneficial Ω3, Ω6, Ω9 and fatty acids

Pumpkin 

Contains carotenoids that protect the circulatory system