Cocoa powder/Dark chocolate

 Who would have thought chocolate would be among the heart-healthy foods? However, it's worth noting that only chocolates with a high cocoa content are heart-friendly, as cocoa powder is rich in flavonoids, bioactive compounds with anti-inflammatory and antioxidant properties, and also helps release nitric oxide, responsible for vasodilation and consequent blood pressure reduction.

An interesting fact about cocoa is that although the fruit is also rich in potassium and flavonoids, approximately 70% of the cocoa is discarded in traditional production, leaving only the beans used. Cocoa also increases the production of serotonin, responsible for well-being, and is high in magnesium, a mineral that helps combat depression, insomnia, and anxiety.

Garlic

 Garlic is rich in sulfur compounds, especially allicin, an active compound that acts as a potent antioxidant, bactericide, and anti-inflammatory.

Ana explains that studies indicate that regularly consuming large amounts of raw garlic (about three cloves per day) can help lower LDL cholesterol, promote vasodilation, and thus promote blood pressure control, reducing the risk of acute myocardial infarction.

Purple grapes

 Purple or dark grapes are another good example of a heart-protective food. Grapes contain resveratrol, flavonoids, and phenolic acids, elements with antioxidant action that help raise good cholesterol (HDL) levels and prevent the aggregation of fatty plaques and, consequently, the formation of clots that trigger diseases such as atherosclerosis and thrombosis. They also contribute to the prevention of strokes and diseases caused by inflammatory processes, such as arthritis.

Purple grapes are the raw material for red wine and whole grape juice, two possible ways to incorporate the benefits of grapes into your diet.

"Among wines, red is the most recommended, because the darker the wine, the higher the polyphenol content; however, the amount should not exceed a glass (due to the alcohol content). Whole grape juice, on the other hand, should be consumed in moderation by diabetics due to its high glycemic index," adds Ana.

Oatmeal and strawberries

 Rich in beta-glucan, a type of soluble fiber, oats are a cereal that stands out among other whole grains when it comes to heart health. Beta-glucan helps control blood sugar levels and reduces the risk of coronary heart disease by helping to lower LDL cholesterol. Ideally, consume about three tablespoons of oats per day (approximately half a cup). Oats can be consumed as flakes or bran, sprinkled on fruit, yogurt, salads, or used as flour in bread and cakes, for example.

Avocado

 This is one of the most controversial fruits, as many still consider it fatty and high in calories. What few know is that avocados are rich in monounsaturated fats and a source of potassium, an important mineral for controlling blood pressure, says Ana.

Monounsaturated fats, like polyunsaturated fats, are linked to lowering LDL cholesterol (the "bad" cholesterol) and reducing cardiovascular risk. It's worth noting that it's best to consume the fruit raw and avoid consuming avocados with sugar.

Fish

 Coldwater fish such as tuna, herring, halibut, salmon, and the popular sardine are high in omega-3, a polyunsaturated fat that helps control blood pressure, cholesterol, and triglycerides, and is also considered a natural anti-inflammatory.

These fish stand out and are considered great heart-healthy because they feed on marine algae rich in polyunsaturated fats, which makes this nutrient present in their composition, unlike freshwater fish, which, as nutritious as they are, lack the much-loved omega-3, Ana emphasizes.

Many studies have linked frequent consumption (about three times a week) of these fish to a significant reduction in the risk of cardiovascular disease.

Extra virgin olive oil

Olive oil is a food with high concentrations of monounsaturated fats (omega-9) and polyunsaturated fats (omega-6), which help reduce LDL cholesterol and triglyceride levels.

"The best option is to consume the extra-virgin version (with acidity up to 0.05%), as it has a higher concentration of antioxidants," Ana advises.

It's important to note that monounsaturated and polyunsaturated fats are sensitive to heat and light, which can promote oxidation and the consequent loss of antioxidants. Therefore, the best way to consume it is raw (uncooked), and keep it in the cupboard, protected from light and heat.

Coffee

A Dutch study showed that people who drink at least two cups of coffee a day (but no more than four) were the chances of suffering a heart attack reduced by 20%, indicating that moderate drinking is beneficial.

Cranberries

Rich in potassium, these berries greatly reduce the risk of heart attack, according to numerous medical research.

Cinnamon

Just a teaspoon of this powerful antioxidant reduces blood fat, preventing the formation of blockages.

Spirulina

This green alga (commonly found in the form of supplementation powder) helps the liver to process cholesterol, reducing its levels in the body.

Orange juice

According to a study published in the American Journal of Clinical Nutrition, eating two cups of drink can lower blood pressure and even improve the functions of blood vessels.

Khaki

Full of polyphenols and with twice the fiber and antioxidants of an apple, the fruit helps control triglyceride levels.

Saffron

The seasoning is considered a powerful anti-inflammatory and helps control problems such as arteriosclerosis.

Broccoli

Rich in vitamin K, which protects the veins. The food is also an important source of fiber, which helps maintain blood pressure and cholesterol under control.

Pomegranate

The fruit contains antioxidants which protect the artery walls. The fruit juice also stimulates the body to keep blood pressure under control.

Asparagus

Widely used in Europe, the plant naturally decreases blood pressure, reducing the chances of a heart attack brought on by years of wrong diet and clogged arteries.

Salmon and tuna

Consuming fish rich in omega-3 twice a week reduces the risk of heart attack by increasing the good cholesterol in the blood and quedra in triglyceride levels.

Foods with added phytosterols

And some margarines found in soy-based products, these substances compete with cholesterol in the digestion and preventing the absorption.

Nuts

Rich in monounsaturated fat, vitamin E, omega-3 and alpha-linolenic acids, reduce levels of bad cholesterol in the blood and reduce the chances of heart disease, according to the American Heart Association.