The best diet for the heart

The heart It is one of the most important organs of our body, mainly because, through its action of pumping blood, it allows nutritive substances to reach every corner of our body. It is the main muscular organ of the circulatory system, consisting of a hollow and pyramidal muscle that we find in the thoracic cavity. Explained more or less simply, we can say that the heart consists of a kind of pump that provides the necessary force so that both the blood and the substances that it transports properly circulate through the arteries and veins. In this way, in each heartbeat, our heart is able to expel a certain amount of blood towards the aorta (the thickest artery), so that the blood reaches the whole organism through the successive branches that leave it.

Between the heart disease (also known medically as heart diseases) more common, which ultimately tend to affect this important organ of our body, we can mention myocardial infarction, arrhythmias, heart failure, congenital heart disease, sudden death and ischemic heart disease, among others.

At the time of take care of the heart, it is very important maintain a healthy, varied and balanced diet, based on the follow-up of a diet as healthy as possible, given that, as with our health, everything we eat each day will have a decisive influence on whether or not we enjoy correct, adequate and optimal heart health. We explain below what foods you should include in your diet to maintain good heart health.

Vegetables, vegetables and fruits

There's no doubt so that a diet is healthy is very important that it is very rich in vegetables, fresh fruits and vegetables, since they are extremely low in fat and have a very high content of vitamins, minerals and other essential nutrients important for our health, as for example is the case of antioxidants, which help us to prevent the negative effects of free radicals.

It is convenient to eat 5 servings of fresh fruits and vegetables every day. Among the most suitable vegetables -and recommended- for the heart are the broccoli, onion, celery, carrot and garlic. Among the most interesting fruits we can mention the citrus (especially the grapefruit), the avocado, mango, grape and banana.


The vegetables They are very rich in carbohydrates and fiber. Bearing in mind that carbohydrates should account for at least 60% of the total nutrients we consume with our diet every day, there is no doubt that they are indispensable for the care of our heart. In fact, they become an excellent substitute for animal proteins, thanks to its richness in vegetable proteins (and especially in essential amino acids), an ideal option for those who do not want to continue consuming meat, which by the way are high in saturated fats.

They highlight foods as interesting as chickpeas, lentils and beans.


We can mention both cereals in their whole version as whole grains, which in addition to being rich in essential nutrients provide very interesting amounts of dietary fiber.

As with legumes, cereals are very rich in carbohydrates. And in the particular case of whole grains, they stand out for having a high content of complex carbohydrates, much more recommended for people with diabetes.

To take care of the heart, the Integral rice, buckwheat and the oats.

Blue Fish

Although any kind of fish is essential and fundamental within a varied and balanced diet, we must mention this time the blue Fish, extremely rich in omega-3 fatty acids.

They emphasize blue fish like Salmon, the sardines and the tuna.

Nuts and seeds

Obviously, in a diet to take care of the heart could not miss the nuts. They are especially rich in polyphenols, trace elements, minerals (especially zinc, copper, selenium and magnesium), help prevent cardiovascular diseases, reduce LDL cholesterol levels while increasing HDL cholesterol and control high blood pressure.

Among the most interesting nuts for the natural care of the heart we can mention the walnuts, almonds Y hazelnuts.

The seeds They are also suitable for their richness in essential fatty acids. Highlights the pumpkin, sesame, sunflower and flax seeds.

Olive oil

It is the indispensable food within the Mediterranean diet, one of the most recommended diets for its wealth in healthy and natural foods, and especially for being very low in fat. Evidently on this occasion we could not forget him.

It is very rich in monounsaturated fatty acids, which helps reduce high cholesterol levels and prevent cardiovascular diseases. The option of extra virgin olive oil stands out.

Image | with wind / Veganbaking / fdecomite This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.

Lean & Green - The Heart Healthy Diet (June 2021)