What are cardiovascular diseases?
Cardiovascular diseases are defined as all those pathologies that affect the heart and blood vessels, that is, those that affect the circulatory system in general. These include:
- Arterial hypertension (Disease characterized by the presence of elevated levels of blood pressure)
- Acute myocardial infarction (absence of blood supply to the tissue that makes up the heart (myocardium))
- Cerebrovascular disease (CVD): This can be classified as ischemic or hemorrhagic.
- Peripheral venous insufficiency
- Heart failure
- Inter alia
How should we eat to keep our heart healthy?
Cardiovascular diseases greatly affect our body, however, there are certain preventive measures that, if taken into account, will allow you to maintain a healthy lifestyle. These measures must be taken into consideration by both people who suffer from cardiovascular diseases and those who are predisposed to suffer from them. However, not all the actions that a person with cardiovascular diseases must take to prevent major problems are always known. Among the measures to take into account are physical activity and maintaining an adequate diet.
Portion Sizes
There are certain measures to take into account when we refer to this particular factor such as:
1. Size of the plate where the food is served: The larger the size of the plate where we serve the food, the greater the predisposition to serve a larger quantity in terms of portion size, therefore it is recommended to serve the food on a slightly smaller plate.
2. Increase consumption of foods rich in vitamins and decrease the intake of high-calorie foods: It is recommended to increase the consumption of foods with a high content of vitamins and minerals such as vegetables, greens and fruits and in turn decrease the consumption of high-calorie foods such as processed foods, rich in sugars, oils and flours.
Incorporation of foods rich in vitamins and minerals
It is recommended to eat vegetables and fruits, as these represent the main source of nutrients for our body. These should be consumed in greater proportion than other foods. These will provide greater benefits for the cardiovascular system.
What are saturated fats and trans fats?
Trans fats are a type of unsaturated fatty acids of industrial origin, which are developed after transforming oils into solid fats through a process called hydrogenation. We can find this type of fat in (frozen foods, fried foods, cookies, margarines or butters, cakes or pies, fast food, among others)
Saturated fats, on the other hand, come from triglyceride molecules. These are found in foods of animal origin, such as meat, sausages, dairy products and derivatives.
It is advisable to reduce the consumption of processed fats such as oils, butter or margarine. At the same time, it is recommended to consume more foods with good fats, such as those found in foods such as avocado and olive oil.
High cholesterol levels represent a risk factor at the cardiovascular level, since they predispose to the formation of atheromatous plaques in the arteries. Atheromatous plaques are nothing more than fatty deposits in the circulatory system. The greatest risk comes from the fact that they can gradually obstruct an artery or they can break off and travel through the circulatory system, potentially causing obstructions in smaller circulation areas.
Which protein is better?
For patients with cardiovascular diseases, it is recommended to consume more white meats such as poultry and fish and a moderate amount of red meat, as well as other sources of protein such as eggs. It is also important to specify the cooking method of the meat, since this has a significant impact on the fat content that it may contain. Grilling is recommended, and the addition of condiments or oils should be avoided, since these are large sources of sodium and fat.
Fish is a great source of protein due to the great benefits it provides to the cardiovascular system, through the incorporation of omega 3 fatty acids, omega 3 allows to counteract or reduce high triglyceride levels.
Grains, also known as legumes, also represent a source of protein intake, and also have other benefits such as low fat and cholesterol content.
How does sodium affect cardiovascular health?
Sodium significantly affects the cardiovascular system, as it predisposes to increased blood pressure levels. The main source of sodium comes from the intake of foods rich in salt and condiments. In healthy people, salt consumption should not exceed one tablespoon of salt per day, and in people with cardiovascular diseases it should be reduced to just half a tablespoon of salt per day.
Physical activities that help our heart health
Physical activity goes hand in hand with a good diet, since physical activity allows for greater protection of the cardiovascular system and mainly the heart. The best way to achieve this is by doing activities such as walking, jogging, cycling or by practicing individual or team sports such as swimming, mountain climbing, among others, at least three or four times a week.
Conclusion
Good nutrition and physical activity are actions that should be maintained by people with cardiovascular diseases, those who are predisposed to suffer from them, and even by healthy people, in order to reduce the damage to the heart and cardiovascular system.
PRONAPRESA
"Because prevention is better than cure"
