Recommended Foods For Cardiovascular Health

Although you probably know that  eating certain foods can increase your risk of heart disease, it  is often difficult to change your eating habits. Here are tips for following a diet for cardiovascular health.

By knowing which foods you can eat the most and which you should limit, you’ll be on your way to a heart-healthy diet.

The Mediterranean diet is considered the most heart-healthy, that is, the one that best helps prevent cardiovascular diseases. This diet is characterized by a high content of fruits, vegetables, blue fish, legumes, nuts and olive oil.

What are cardiovascular diseases?

Cardiovascular disease (CVD) is a group of disorders of the heart and blood vessels, including:

• Coronary cardiopathy.
• Cerebrovascular diseases.
• Peripheral arteriopathies.
• Rheumatic heart disease.
• Congenital heart disease.

• Deep vein thrombosis and pulmonary embolisms.

Heart attacks and strokes (CVA) are usually events that are caused by obstructions that prevent blood from flowing to the heart or brain. The most common cause is the formation of fatty deposits on the walls of the blood vessels that supply these organs.

These diseases are often caused by a combination of risk factors, such as smoking, unhealthy diets and obesity, physical inactivity, harmful use of alcohol, high blood pressure, diabetes, and hyperlipidemia.

Why should we take care of food

Many factors are involved in cardiovascular health. A sedentary lifestyle or the consumption of alcohol and tobacco have strong negative repercussions that can be devastating, according to a study published in the International Journal of Environmental Research and Public Health . The same thing happens with nutrition, which turns out to be a key piece to avoid the risk of these diseases.

According to data from the World Health Organization: “ It is estimated that in 2012 17.5 million people died from this cause, which represents 31% of all registered deaths in the world. Of these deaths, 7.4 million were due to coronary heart disease and 6.7 million to stroke ”.

Diet to improve cardiovascular health

Walnuts

Walnuts are a classic ally of cardiovascular health. Its consumption helps us reduce the risk of suffering from cardiovascular diseases. This is due to its high omega-3 content, being a substance that has proven to be quite useful in reducing blood cholesterol levels.

Extra virgin olive oil

This is one of the basic and essential cardiovascular health foods in Mediterranean cuisine, so we should eat it every day. Thanks to its content of monounsaturated fats, it helps to reduce bad cholesterol and, in addition, to raise the good one.

On the other hand, its contribution in vitamin E also serves as an antioxidant to prevent oxidative damage, one of the factors that affects atherosclerosis and damage to blood vessels.

Vegetables

They are a good supply of high quality vegetable proteins and, thanks to their low fat content, they are a fundamental food in any diet to reduce blood cholesterol.

According to recent studies, people who eat legumes daily have up to 22% less risk of suffering from heart disease compared to low consumers of this food.

Broccoli

This is one of the superfoods that you can not miss in the diet. Not only is it believed that it could help prevent various types of cancer, but it is also good for your heart health.

But, in addition, broccoli contains zinc, iron, folic acid, vitamin K, calcium and antioxidants, giving us extra protection against the risk of cardiovascular accidents.

Eat fruits and vegetables every day

It is recommended to consume at least three pieces of fruit and vegetables a day but no more than one juice daily. It has a less satiating effect and does not have the same nutritional properties as the whole piece. You should also avoid pre-cooked or packaged vegetables, as they tend to have a high content of preservatives.

Limit your intake of unhealthy fats

Limiting the amount of saturated fat and trans fat you eat is an important step. In this way we help reduce blood cholesterol and reduce your risk of artery disease.

A high level of cholesterol in the blood can cause a buildup of fat in the arteries, called “atherosclerosis,” which can increase your risk of heart attack and stroke.

Choose whole grains

Whole grains are a good source of fiber and other nutrients that play an important role in regulating blood pressure and in heart health. To increase the amount of whole grains in a heart-healthy diet, substitute refined grain products.

Choose protein sources that are low in trans fat

Choose lower-fat options like skim milk instead of whole milk and skinless chicken breasts instead of fried foods.

Fish is another excellent alternative to replace high-fat meats. Certain types of fish are high in omega-3 fatty acids, which have a positive cardiovascular effect. The fish with the highest amounts of omega-3 fatty acids are cold-water fish, such as salmon, mackerel, and herring.

Improve your diet to take care of cardiovascular health

Finally, remember that in addition to eating , doing daily physical activity and avoiding bad habits also play a fundamental role in the prevention of cardiovascular diseases.