Superfoods to protect your heart!

Heart disease has rapidly become the leading cause of death in the world, and as a result, protecting one’s heart became vital! The good news is that it is possible to prevent a cardiac event with a healthy lifestyle (no smoking, less stress, more physical activity) and a proper diet, that is rich in phytosterols.

What are phytosterols?

Phytosterols are vegetable fats, whose structure resembles that of cholesterol … If we consume them enough, they help in blocking the absorption of the latter and, therefore, reduce the levels of ‘bad cholesterol’ ( LDL) in the blood – the one which cardiologists scan for in the laboratory tests.
International experts recommend eating 2 grams per day to reduce up to 10% of your cholesterol. Where to find them: in fruits, vegetables, nuts, whole grains, and various vegetable oils.

The expert’s advice on daily phytosterols consumption:

– Every day eat a variety of seasonal fruits and vegetables at least five times a day: a fruit in the morning, noon and evening, accompany each meal with a vegetable and you will quickly reach your quota …

– Cook and season with different vegetable oils: olive oil, argan oil, sunflower oil, corn oil, sesame oil, walnut oil: These oils are rich in Vitamin E and Omega 6 so they are beneficial to your heart. In addition they will give more taste and flavour to your dishes. Good to know: Corn oil is four times richer in phytosterols than olive oil. 4 tablespoons for seasoning or cooking enough to achieve the 2 grams of phytosterols (this oil is sold in specialty stores).

– Snack on nuts and almonds – do not hesitate to enrich your salads and dishes with those varieties. For snacking, always have at hand a handful of sweet almonds, unsalted!

– Choose recipes which are rich in whole grains, made from barley, brown rice or wild rice.

– Get some oatmeal for breakfast.

Maia Baudelaire is a Paris-based Nutritionist, food expert and founder of I Love My Diet Coach.