The heart is the engine that drives life. However, poor eating habits, stress, and a sedentary lifestyle have made cardiovascular disease one of the leading causes of death worldwide. The good news is that nature offers us powerful allies to protect and strengthen our cardiovascular system: superfoods.
Among them are two natural treasures studied by Dr. Jorge D. Pamplona in his book The medicinal power of the superfoods: pecans and chia seeds, foods that not only nourish but also heal.
Pecans: energy, antioxidants, and health for your arteries
Native to North America, pecans have been valued for centuries by indigenous peoples as a source of energy and strength. Today, science confirms their enormous heart-healthy potential. These nuts help reduce cholesterol and triglycerides, while improving artery function.
Their high content of vitamin E and antioxidants such as proanthocyanidins makes them a natural defense against oxidation and inflammation, key processes in atherosclerosis. In addition, their magnesium and zinc content strengthens muscle and immune system health.
A study by Loma Linda University showed that people who included pecans in their diet significantly reduced their cholesterol and improved their antioxidant capacity.
Eating a handful a day (30 to 60 g) can be a simple way to take care of your heart... and enjoy it.
Chia: small seeds, big benefits
The tiny chia seeds, used by the ancient Mayans and Aztecs as a source of strength and endurance, are now recognized for their extraordinary concentration of omega-3, an essential fatty acid that lowers blood pressure, improves circulation, and protects the heart.
They are also rich in soluble fiber, which helps protect the intestinal mucosa and facilitate bowel movements, and contain a balanced combination of protein, calcium, magnesium, and natural antioxidants. Regular consumption can reduce inflammation, improve metabolism, and contribute to weight control, three essential factors in the prevention of cardiovascular disease.
Taking two tablespoons of soaked chia seeds a day, either in smoothies, yogurt, or water, can make a big difference to your well-being.
Preventive nutrition: the best care for your heart
Taking care of your cardiovascular system is not just about avoiding excess fat or sugar, but about feeding it intelligently. Superfoods such as pecans and chia seeds are not fads, but science-backed natural tools that help balance cholesterol, reduce inflammation, and maintain your heart's vitality.
Learn more about these and other foods that can transform your health in the book The medicinal power of the superfoods by Dr. Jorge D. Pamplona, available at SafelizWellness.com.
Your heart will thank you.
