Menu for a Healthy Heart

A key point for heart health is food. A diet low in saturated fat helps reduce between 30% and 43% the risk of suffering a heart attack. While a regime with a low. Glycerol load substantially decreases the risk of developing type 2 diabetes very common among Latinos and represents a major risk factor for cardiovascular disease.

Menu for a Healthy Heart

Breakfast:

  • ⅓ cup cut strawberries in four
  • ⅓ cup of raspberries
  • ⅓ cup of blueberries
  • ½ cup sugar-free almond milk
  • ½ cup natural oats
  • ¼ cup chopped dates

Blend the almond milk with oats, dates and almonds until a thick liquid is obtained and pour over the fruit. This saucer is a healthy energy pump to start the day taking care of the heart. Red fruits provide the antioxidants needed to help prevent the formation of the atherosclerotic plaque that clogs the arteries.

Almonds contain healthy fats that help raise high-density lipoprotein (HDL) and exert a protective effect on the heart. In addition, they are an excellent source of potassium, electrolyte indispensable for the electrical control of the cardiac pump. Oatmeal is well known for its high content of beta a soluble fiber that helps reduce cholesterol levels

Lunch: Light omelet with vegetables in red sauce

  • 3 egg whites
  • 3 leaves chopped fresh basil
  • ½ teaspoon olive oil
  • For salsa
  • 2 medium tomatoes
  • ¼ cup of water
  • ½ clove of peeled garlic
  • 1 tablespoon chopped onion
  • Sea salt

For salsa

In a blender blend the water with the tomatoes, the garlic and the onion. In a small saucepan over low heat cook the sauce until it boils and turns orange and the consistency slightly thick. Lightly beat the egg whites with the olives and the basil. Cook over low heat until the light is cooked. If you are very skilled in the matter turn your tortilla into the pan and let it cook for another few seconds.