For a strong and healthy heart, these are the 5 foods that experts strongly recommend

It is known that the health of the heart goes beyond the plate. Foods such as green leafy vegetables, whole grains, fish, nuts, vegetable oils, whole fruits, lean meats, beans and legumes are some essential food bombs for our natural cardiovascular health included in diets like the Mediterranean diet. And yet, "many are unaware of the importance of their diet until cardiovascular symptoms appear," emphasizes Dr. Khaled Dajani, a cardiologist at Loyola University Medical Center in Chicago, and adds that adopting a heart-protecting diet over the years is key to living a long, healthy life.

Here are five foods that can help!

1. Olive oil

Olive oil contains the highest concentration of polyunsaturated fatty acids, allies of your heart that help lower bad cholesterol while increasing good cholesterol. It doesn't take much. Half a spoon a day works wonders!

2. Quinoa

Quinoa from the pseudo-grain category, a seed with similar nutrients to grains, offers a wealth of fiber and antioxidants, as well as nine essential amino acids. Fiber can lower cholesterol and blood pressure levels, while antioxidants and amino acids help protect and repair cells, reducing the risk of various diseases.

3. Black beans

Black beans are rich in fiber that helps keep cholesterol at healthy levels and reduces the risk of heart disease, according to the US Centers for Disease Control and Prevention (CDC).

4. Nuts

Walnuts are rich in α-linolenic acid, which is converted into several types of omega-3 fatty acids in the body. Omega-3 fatty acids protect the heart in many ways, such as by lowering triglycerides in your body. According to a study recently published in the Journal of the American College of Cardiology, regular consumption of walnuts for two years reduced the inflammation associated with coronary heart disease. But be careful! Since they are high in calories, you should limit your serving to less than one cup per week.

5. Salmon

In addition to heart protectors, omega-3 fatty acids, salmon also contains a lot of vitamin B6, which helps maintain the balance of homocysteine, an amino acid that in elevated levels causes acute coronary syndrome, coronary heart disease and thromboembolic diseases.