29 Nov Foods That Can Save Your Heart
According to the World Health Organization, a healthy and balanced diet could prevent about 1/3 of cardiovascular diseases and cancers. For these pathologies, in fact, the risk factors are not represented only by age, familiarity, or sex: a lot, particularly in relation to heart health, depends on the lifestyle. Cardiovascular problems and diseases such as heart attack, stroke. Or angina pectoris is often linked to smoking, a sedentary lifestyle, high levels of bad cholesterol, and an incorrect diet. Cardiovascular diseases represent the main cause of death in a country; however, the right attention to lifestyles and the choice of heart-saving foods can go a long way.
We want to investigate the correlation between diet and heart disease. It is a close and delicate bond that deserves particular attention. There are, in fact, risk factors and good habits to know, so it is important that heart sufferers. Or even those who want to prevent cardiovascular disease, always refer to the instructions of their doctor. In general, experts recommend exercising, not smoking, and preferring a low-calorie diet, with light cooking and a little salt. Let’s find out, then, what are the heart-saving foods.
CARDIOVASCULAR PROBLEMS AND FOOD: RISK FACTORS
Speaking of foods that help circulation, we learned how there are modifiable risk factors linked to obesity, a sedentary lifestyle, and diet. First of all, if you are returning from heart disease or if you are overweight, it is good to contact a nutritionist who can recommend a specific low-calorie diet.
As with the diet for high cholesterol, even in the choice of foods to strengthen the heart. It is necessary to replace fats of animal origin in favor of vegetable ones. This means eliminating or almost eliminating sausages and butter. It also applies to salt (and additives such as sodium glutamate and sodium citrate) and elaborate seasonings, which must be replaced with extra virgin olive oil. Carbonated drinks and alcoholic beverages are prohibited, except for red wine. In which, moderate quantities, is good for the heart thanks to the presence of polyphenols.
Even the cooking method of food is not to be underestimated: for the health of our heart, it is better to avoid frying and prefers steam, boiled, or grilled cooking.
These precautions are important because the risk is characterized by atherosclerosis: the formation of plaques that over time narrow and obstruct the arteries, preventing blood from flowing to the brain and other essential organs. Nutrition is very important both in the preventive phase. And for those who have already had a cardiac event.
Let’s see what expert advice is regarding the diet for heart patients.
We recently told you about the properties of whole grains and legumes, at the base of the Mediterranean diet. These foods are also among the foods that are good for the heart. Legumes help reduce cholesterol and keep blood pressure and triglycerides under control, while whole grains prevent cardiovascular disease, reduce the absorption of fats and cholesterol. And increase the sense of satiety, helping to maintain weight.
They are not the only ones; let’s discover all the variety of heart-saving foods.
LIST OF FOODS THAT ARE GOOD FOR THE HEART
- sea fish, preferably bluefish (e.g. salmon, sardines, anchovies ) rich in Omega-3 fatty acids, to be consumed 3 or 4 times a week
- white meat, including chicken, turkey, rabbit
- fresh fruits such as oranges, mangoes, kiwis, mandarins, plums. But also apricots, blueberries, cherries, apples, melon, pineapple
- dried fruits such as walnuts, hazelnuts, peanuts
- vegetables, preferring spinach, red radicchio, mushrooms, zucchini, rocket, fennel
- onion and garlic which reduce the risk of heart attack if consumed regularly
The list of foods to strengthen the heart is therefore based on fruits, vegetables, and oily fish. But we still have some tips for you. If you want to prevent cardiovascular problems with your diet. Also pay attention to foods that are enemies of the heart: dairy products, eggs, foods rich in saturated fats, such as pizza, which you can eat by replacing the ingredients and preparing it at home. And what about alcohol, what to do?
RED WINE IN MODERATION
If during the holidays you do not want to give up a toast, remember that wine makes good blood, as Dr. Giuffre confirmed: “Red wine is rich in polyphenols and its benefits lie precisely in its antioxidant qualities, so moderate consumption of red wine (1-2 glasses per day) can counteract bad cholesterol and raise the levels of HDL (good) cholesterol, with a general protective effect on circulation and ischemic heart disease “.
Finally, among the general tips to keep the heart-healthy. It is good to remember not to smoke and lead a healthy lifestyle, which includes regular physical activity and commensurate to your condition, whenever possible, better outdoors. A walk, even a short one, three times a week, is, for example, an excellent habit.
Eating for heart sufferers is therefore not synonymous with renunciation and lack of taste. However, attention to diet and modifiable risk factors must be daily. To help you we have told you which are the heart-saving foods. But that’s not all: for Christmas, you could choose the traditional fish-based menu, while if in your healthy diet you don’t know how to give up salt. Because it is present in many foods, the article where we report the list of salt-free foods could help you. Without forgetting the 7 bad habits that make you fat. So leave junk food in the old year and included among the good intentions of the beginning of the year the large consumption of seasonal fruit and vegetables, even starting from holidays.