Omega 3 fatty acids help improve lipid intake and reduce the risk of cardiovascular disease. At the same time, there are other foods that take care of heart health. We will tell you more in the following lines.
Want to learn more about healthy eating for a healthy heart? It’s no secret that a healthy diet helps maintain a healthy heart. When it comes to preventing and treating heart disease, changing your diet is extremely important – especially if you eat more harmful foods.
Doctors are currently investigating the importance of total cholesterol in preventing heart disease. What they say for sure is that consuming large amounts of fresh produce can help reduce the likelihood of heart problems.
What do you need to eat to enjoy a healthy heart?
We will tell you everything you need to know in the following lines.
Why healthy eating promotes heart health?
There are a number of studies that link healthy eating to heart health. For example, a Current Cardiology Reports study highlights the role of a healthy diet in lowering the risk of heart disease. Researchers emphasize the importance of the body’s intake of substances such as:
- Complex carbohydrates
- Polyunsaturated fatty acids
These substances, which we get from vegetables, fresh meat, whole grains, fruits, and other healthy sources, help prevent the rise of cholesterol and triglycerides. In addition, they have a positive effect on hypertension, cerebrovascular accidents, heart attacks, and other heart diseases.
Healthy eating for a healthy heart
Heart disease is associated with many risk factors. Some of them cannot be changed – such as age and genes – while others can be controlled. For example, our way of eating.
With this in mind, we will offer you several strategies that will make you enjoy a healthy heart through your diet.
Increase your intake of omega 3 fats to protect your heart
Consumption of fatty acids is extremely important in terms of reducing the risk of cardiovascular disease and improving the lipid profile. Perhaps their most noticeable effect is their ability to affect inflammation. These types of lipids counteract the inflammatory action of omega 6 fatty acids according to an article in the Biochemical Society Transactions.
To increase your intake of this type of nutrients, you should eat enough oily fish, raw unprocessed vegetable oils and dried nuts . But remember that the latter contain a lot of calories. Therefore, they can upset your energy balance.
Reduce your alcohol consumption
Until a few years ago, a glass of wine tasted during a meal was believed to promote heart health. Today’s scientists have debunked this myth. We already know that alcohol , in any form, has a negative effect on a person’s heart health and general condition.
According to a study in the journal Alcohol Research , this substance promotes inflammatory processes in the body. It also affects the intestinal flora and increases the risk of metabolic diseases.
At the same time, the consumption of alcoholic beverages damages the liver and increases the amount of fat in this organ. Visceral adipose tissue is associated with a change in the lipid profile of a person and an increased level of oxidation of the lipoprotein LDL.
One of the eating protocols that is quite well known lately is periodic fasting. It can be useful in improving the condition of the body. In fact, it can reduce stimulate autophagy and inflammation. These processes help to improve health in the medium to long term.
In addition, intermittent fasting may improve the lipid profile and is associated with a reduced cardiovascular risk. The reason for this is that it reduces the oxidation of LDL lipoprotein. In addition to limiting calorie intake, fasting also has a positive effect on oxidation modulation.
Increase consumption of fruits and vegetables
Antioxidants are essential nutrients for a healthy heart. You can find them in abundance in fruits and vegetables. These nutrients are responsible for the brighter color and bitter taste of these foods. Remember that regular consumption of sources of antioxidants is important in preventing the development of many diseases.
In terms of cardiovascular health, resveratrol in grapes and lycopene in tomatoes are extremely important. Therefore, it is best to give priority to the consumption of fresh foods over that of processed foods that lack these types of nutrients.
Healthy eating for a healthy heart
If you want to improve your heart health, you need to eat a balanced diet and eat more fresh and nutrient-rich foods. Eat a varied diet and eat mainly plant-based products and fresh, lean meats.
At the same time, fat intake improves the parameters associated with the risk of cardiovascular health in the past. You need to rely on quality fats such as omega 3 fatty acids. Limit your intake of trans fats.
Finally, it is important to note the latest dietary protocols, such as periodic fasting when it comes to heart health. Among other benefits, this diet helps reduce inflammation as well as oxidation..