To promote cardiovascular health:
-Balanced and healthy diet, with abundant vegetables (antioxidants). Includes whole grains, omega-3 fish, olive oil, and avocado.
-Limit the intake of saturated fats, sugars, processed foods, sugary drinks, desserts.
-Maintain a healthy weight, exercise regularly and rest.
With the passing of time and in relation to eating habits and lifestyle, both the benefits and the gradual damage will be reflected in the body.
The quality and frequency of the type of food that is consumed generate an impact on your health, so ideally a healthy, sufficient and balanced diet should be promoted, in order to keep the body in the best conditions and in turn prevent diseases.
A healthy diet has variety and quality
according to the Harvard University, a plate of healthy eating has adequate portions of the different food groups. In this way in your main meals you can get the variety of nutrients you require daily.
The plate of a balanced diet contains the following distribution:
-Whole grains ¼
In turn, moderation is suggested with vegetable oils. On the other hand, in terms of drinks, it is recommended to give preference to water, coffee and tea, limiting the rest of the drinks to moderate portions and an omission of sugary ones.
This general guide directs the diet to a healthy life, keeping in mind the variety of beneficial foods and the omission of others that can contribute to diseases.
Your eating habits and your arteries
One of the effects is atherosclerosis, in which bad habits such as a sedentary lifestyle, smoking, stress, and poor nutrition are involved.
It is a condition in which the arteries harden, this due to the accumulation of plaques generated by cholesterol, saturated fat and trans fat, among others.
- What symptoms does our body notice when having high cholesterol?
At the moment it has not been identified that any specific food by itself has the effect of reducing plaque in the arteries, but a good diet through portions and healthy foods is vital as a preventive measure.
The Mediterranean diet that includes extra-virgin olive oil or walnuts has been shown to have more cardiovascular health benefits than a low-fat diet, according to a study published in 2018 by the journal The New EnglandJournal of Medicine.
Likewise, losing weight with low-fat diets can help cardiovascular health. According to a study published in the journal Circulation in 2010.
The researchers looked at how a two-year weight-loss diet had an impact on carotid artery thickness, which is an indicator of atherosclerosis.
The effect was similar in the low-fat diet, the Mediterranean diet or the low-carbohydrate diet, which led to both weight loss and blood pressure reduction.
-Includes antioxidants from vegetables and fruits
Some studies suggest that foods rich in antioxidants can favor cardiovascular status and thus help your arteries. Including them in your diet will bring you benefits in general, however, their veracity in this regard has not been concluded.
Polyphenols, which is a type of antioxidant found in fruits and vegetables, can help decrease the oxidation of LDL cholesterol.
-Avoid unhealthy fats and sugar
The American Heart Association It recommends that the consumption of foods high in saturated fats be reduced and trans fats be eliminated, which favors lowering LDL cholesterol.
Likewise, sugars or refined carbohydrates that can increase blood triglycerides and promote the risk of cardiovascular diseases should be avoided.
What foods to eat to promote cardiovascular health?
– Vegetables and fruits with a wide variety of colors due to their antioxidant content.
– Extra virgin olive oil and avocado, include them in your recipes and as a dressing for salads.
-Walnuts, because they contain unsaturated fats and antioxidants. Remember to include them in your salads or snacks.
– Fish high in Omega-3 fatty acids such as tuna, salmon, mackerel, among others.
– Legumes, beans, lentils, chickpeas, beans, among others. They are high in protein and fiber.
– Whole grains such as oatmeal, quinoa, brown rice, among others and products made with them.
Whole grains contain more fiber which can help with better blood glucose control.
-Avoid excessive consumption of food and drinks
Avoid overindulging in foods that have refined carbohydrates such as white bread, pasta and rice, sugary drinks and alcoholic beverages.
He only sporadically consumes sugary cereals, cakes and desserts. Limit the consumption of processed foods that contain trans fats, are high in sugar and salt. Avoid margarine and red meat or processed meats or sausages such as ham, bacon and salami.
Prevention is the key
Incorporating a balanced and healthy diet is relevant to having good health and avoiding obstructions and damage to the arteries.
Exercising and resting properly are also a great help! Consult your doctor for a timely diagnosis and treatment.
Source: Harvard TH Chan School of Public Health, National Institutes of Health, American Heart Association.