2023-09-28 18:05:05
Eating a healthy diet is one of the first steps to preserving and caring for your heart health. Diet plays a very important role in the reduction and prevention of cardiovascular diseases.
If you have ever heard the phrase “we are what we eat”, you will understand that part of daily nutrition has effects, either positive or negative, on the functioning of the body.
Therefore, it is important to identify and know what type of food you serve on the table at home, both for your family and for you. That fast food foods should not be a routine option and neither canned and processed foods.
(You may be interested in: Foods with omega-3 that are healthy for the body and diet).
It is well known that ultra-processed foods and “junk” foods repeatedly have negative consequences on the functioning of your heart. Well, these have a large percentage of fats, sugars and excess salts that can cause high blood pressure, diabetes and heart disease.
In that sense, this is a guide that you can take into account about the elements that your diet should contain according to the specialized health center ‘Mayo Clinic’.
Fruits and vegetables
Fruits and vegetables provide vitamins, minerals, antioxidants and fiber. In addition to being low in calories and promoting the elimination of toxins from the body.
By being included in daily consumption, these contribute to good nutritional development, as well as can prevent the lack of food supplements.
According to the Food and Agriculture Organization of the United Nations (FAO), these “can help prevent all forms of malnutrition (undernutrition, micronutrient deficiency, overweight and obesity) and reduce the risk of non-communicable diseases” .
Whole grains
This type of food is made from the whole grain of wheat, oats, barley, rye and rice, among others. This makes it a good source of fiber, vitamins, minerals and antioxidants.
(Keep reading: The cereal that has five times more omega-3 than salmon and more protein than rice).
According to doctor María Elisa Calle Purón, coordinator of the Scientific Committee of the FEC Health Food Program (PASFEC), the intake of permanent fiber is an inhibitor of heart diseases.
“By having so much fiber, they slow down and reduce the absorption of both cholesterol and sugar. The more whole grains we consume, the more we will be reducing the risk of cardiovascular mortality,” said the expert for the magazine of the ‘Spanish Heart Foundation’.
Low fat proteins
Proteins are an essential element in the nutritional diet. These help the body to repair and produce new cells, in addition to being a great source of amino acids necessary for the proper functioning of the body.
(Read also: Why does meat turn black in the refrigerator and when should it be thrown away?).
The healthiest ones help cardiovascular health and in the process provide benefits in other areas of the body. Here are some of the proteins you can include in your diet, according to the American Heart Association:
Lean meats and meat substitutes, such as beans, lentils, and grains or tofu Fish, vegetables, and nuts Low-fat or low-fat dairy products Polyunsaturated or monounsaturated fats, such as canola and olive oils, instead of saturated fats, such as butter
Remember that a balanced diet is one that has foods from all groups and that responds to the nutritional needs of each person, therefore, it is essential that you go to your family doctor so that he or she can determine a nutrition according to your state of health. .
Facts about the human heart
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NATHALIA GÓMEZ PARRA
DIGITAL SCOPE EDITORIAL
TIME
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#diet #heart #healthy #Health