Foods rich in fiber, healthy fats y lean proteins They are ideal for protect the heart and the vascular system. To guarantee the cardiovascular healthit is recommended to include them in the daily diet, even in the breakfast. We show you five delicious and nutritious options recommended by cardiologists.
The classic breakfast with toasted white bread, orange juice, jam and butter led consumer taste for a long time. Experts now directly attack the glucose spikes that these refined carbohydrates cause, a risk factor for inflammation and the cardiovascular health.
With the awareness of the functional foodsseveral have gained strength due to its benefits. Such as the avenalos whole grains, red fruits, seeds, egg, turkey or chicken y healthy fats like him avocado.
Specialists agree that there are no miracle foods that heal health conditions. Instead, they propose healthy living habits that go through a balanced dieta good hydration y regular physical activity.
Breakfast: nutritional keys to start the day
More than just a “first meal”, the breakfast is conceived as a metabolic opportunity. Prioritize the protein and the healthy fat from the morning help control appetite, improve insulin response and sit one stable energy base for the rest of the day, which is essential for the weight maintenance and the long term health.
Including this type of food is not complex or expensive; The trick is knowing how to combine these ingredients. nutritious.
1. Oats and whole grains
Rich in fibra solublespecifically Beta-glucanosoats and whole grains help reduce LDL cholesterol (bad cholesterol) and maintain the stable glucose levelsavoiding peaks.
2. Red fruits
Los blueberries y strawberries have high levels of antioxidants (Flavonoids) y fiber. These compounds are powerful inflammation reducersimprove the vascular elasticity and favor a good digestive health.
3. Seeds
Las chia and flax seeds are source of Omega-3 fatty acids (ALA type), fiber y proteins. The consumption of these nutrients is associated with a decreased risk of cardiovascular diseases and promotes a long-lasting feeling of satiety.
4. Proteins
He egg or the turkey/chicken son high quality proteins that generate a feeling of satietywhich reduces the need to snack between meals, and helps avoid sudden fluctuations in blood sugar.
5. Healthy fats
He avocado and the dried fruits They are a natural and safe source of monounsaturated and polyunsaturated fats. They contribute to maintaining a healthy lipid profile (low LDL cholesterol) and are essential for the good metabolic functioning.
Keep reading: