Monounsaturated fats, such as oleic acid in olive oil, and polyunsaturated fats, like omega-3 fatty acids found in fish, walnuts, and flaxseeds, play an important role in improving HDL (“good”) cholesterol levels and protecting cardiovascular health. In particular, omega-3 fatty acids are known for their anti-inflammatory and anti-thrombotic properties, as well as their ability to support cardiovascular function.
Examples of foods rich in these beneficial fats include:
Anthocyanins are molecules with proven beneficial properties for cardiovascular health, capable of reducing the risk of developing heart disease. Thanks to their antioxidant action, they stimulate an increase in reduced glutathione levels, a powerful antioxidant produced by our body, which helps counteract oxidative stress at the cellular level. This process promotes the protection of cells and tissues, contributing to the maintenance of cardiovascular health.
Examples of foods rich in anthocyanins include:
For adults, the World Health Organization (WHO) recommend a minimum intake of 25g of fiber per day. Fiber plays an important role in preventing overweight, obesity, and hypertension, which can have negative effects on cardiovascular health. In particular, soluble fiber acts as a prebiotic, exerting a beneficial effect on the gut microbiota and thereby contributing to overall health.
Examples of fiber-rich foods include:
Ingredients (serves 2)
Preparation
First, toss the cooked black chickpeas with olive oil, paprika, and garlic (if using), then bake at 200°C (395°F) for 25 minutes until crispy. While the chickpeas are baking, grate the red cabbage and transfer it to a large bowl. Add the diced avocado, crispy black chickpeas, toasted and chopped almonds, and hulled hemp seeds for extra crunch. Pour the juice of the whole lime and add the extra-virgin olive oil to the bowl. Grate the fresh ginger and mix it in for a fresh, spicy flavor. Stir well, adding salt to taste, and continue mixing until all ingredients are evenly distributed. Let the salad sit and marinate for about 20 minutes, serve, and enjoy!
Ingredients (serves 2)
Preparation
First, crush the garlic clove (if using) and sauté it in a pan with extra-virgin olive oil and grated ginger. Add the anchovies, season with salt, and cook over medium heat, stirring gently. Meanwhile, chop the walnuts and add them to the pan, toasting them lightly. Cook the buckwheat spaghetti until al dente (not overcooked). Drain and transfer it to the pan with the anchovies and walnuts, tossing everything together for a couple of minutes to absorb the flavors. Finally, drizzle with fresh lime juice for a bright finish, plate, and enjoy!
Preparation
Instructions
First, break the dark chocolate into pieces and melt it in a double boiler, stirring until smooth. Add the coconut milk and oat flakes, mixing well to combine. Finally, add the crushed hazelnuts, n pour the mixture into heart-shaped molds. Refrigerate for about 2 hours, or until fully set.
