It’s no secret that a healthy diet helps keep your heart healthy. When it comes to preventing and treating heart disease, good heart health foods, and certain dietary adjustments are extremely important, especially if you are currently eating a lot of junk food.
Why does a healthy diet help keep your heart healthy?
There are many studies linking healthy eating to heart health and researchers point to the importance of proper nutrient intake, including:
- complex carbohydrates
- polyunsaturated fatty acids
These substances, which we get from vegetables, lean meats, whole grains, fruits, and other healthy sources, help prevent high cholesterol and triglycerides. Moreover, they have been shown to have a positive effect on the prevention of hypertension, cerebrovascular accidents, heart attacks, and other heart diseases.
Eat heart-healthy foods to take care of your heart
Many risk factors are associated with heart disease. While some cannot be changed (such as age and genetics), others are under our control. For example, what and how we eat.
With this in mind, we will offer several strategies for maintaining heart health through nutrition.
Increase your omega-3 intake to protect your heart
Fatty acid intake is important when it comes to reducing cardiovascular risks and improving your lipid profile. However, their most significant effects are those related to the modulation of inflammation. According to an article in the journal Biochemical Society Transactions, these types of lipids counteract the inflammatory activity of omega-6 fatty acids.
To increase the consumption of this type of nutrients, it is necessary to eat enough fatty fish, crude vegetable oils, and nuts. However, remember that the latter is high in calories, so they can damage your energy balance.
Reduce drinking alcohol
Until a few years ago, it was widely believed that a glass of wine with food enhances cardiovascular health. However, modern science has debunked this myth. We now know that alcohol in any form hurts heart health and general well-being.
According to a study in the journal Alcohol Research, this substance helps increase inflammation. Moreover, it changes the state of the intestinal microbiota and increases the risk of metabolic diseases.
Alcohol consumption is also harmful to the liver and increases the obesity of this organ. Visceral adipose tissue is associated with changes in the human lipid profile and an increase in the rate of oxidation of LDL lipoprotein.
Starve from time to time
One of the dietary protocols that are popular today is periodic fasting. It can reduce inflammation and stimulate autophagy. These processes contribute to the overall medium- and long-term improvement of health.
In addition, intermittent fasting may also help to improve the body’s lipid profile and reduce cardiovascular risk, as it reduces the oxidation of LDL lipoprotein. Along with calorie restriction, this has positive effects when it comes to modulating oxidation.
Increase your intake of fruits and vegetables
Antioxidants are important nutrients when it comes to maintaining your heart health, and we find them in abundance in fruits and vegetables. These nutrients are responsible for the bright colors and bitter flavors of these foods. Keep in mind that regular consumption of antioxidant sources is extremely important to prevent disease.
Eat healthy heart foods
If you want to improve your cardiovascular health, you need to follow a healthy diet based on fresh and nutritious foods. Therefore, it is necessary to eat a variety of foods, including plant ingredients and lean meat.
At the same time, consuming fats improves the parameters that have been associated with cardiovascular risks in the past. However, it is necessary to choose quality fats, such as omega 3 fatty acids, as well as limit the consumption of trans fats.
Finally, it is important to note the latest protocols in nutrition, such as periodic fasting, when it comes to improving heart health. Among other benefits, this type of diet helps reduce inflammation and oxidation.
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