The first rule of having a healthy heart is to limit cardiovascular risk factors. That is why it is essential to follow a diet rich in healthy foods, combined with a correct lifestyle, to keep the heart healthy.
Because nutrition contributes to a healthy heart
Each food contains a combination of nutrients, vitamins and minerals that affect overall health, and following a good diet can help protect or manage some of the more common risk factors for cardiovascular disease, such as high cholesterol and high blood pressure.
It is not only predisposing factors such as age, family history or sex that influence heart health, but above all modifiable factors such as: overweight, obesity, diabetes, but also smoking and a sedentary lifestyle, if properly controlled. diseases such as ischemia, heart attack and stroke can reduce the risk of heart attack.
In general, a heart protective diet includes:
Increase the consumption of fruit, vegetables, fish and legumes; reduce saturated fats, as they affect cholesterol levels; choose foods that provide essential nutrients; check the calories introduced; reduce salt intake as it can help raise blood pressure.
According to the World Health Organization, a healthy and balanced diet can prevent about 1/3 of cardiovascular disease, which is the leading cause of death in Italy, accounting for 45% of all deaths.
The Italian diet, especially the Mediterranean one, has become a recognized model of good nutrition all over the world. However, there is a wide variety of heart-healthy foods, so it is recommended to alternate: fresh fruit, vegetables and greens – increase your daily intake of vegetables without specific limits. Ideally, eat a portion of vegetables (preferably twigs) for both lunch and dinner. Spinach, red radicchio, mushrooms, zucchini, rocket, fennel are fine, but they prefer fruit between meals such as kiwi, orange, apricot, cherries, apples, pineapple, but sugary for those who are overweight or overweight Excess fruit (grapes, figs) are excluded. diabetes;
Fish: Eat oily fish (salmon, anchovies, sardines, mackerel) rich in Omega-3 polyunsaturated fatty acids that protect the heart at least twice a week. It is close to zero in saturated fat and very low in cholesterol for all fish, as opposed to seafood (such as shrimp, shrimp and lobster), which should be eaten occasionally because they are rich in seafood.
What are the good habits for heart health
Follow a diet low in animal fats, salt, simple sugars and low-calorie foods for weight control;
Love healthy cooking methods like steaming, boiling, roasting, microwaving, with simple toppings. Refuse fried foods that add unnecessary fat to your diet;
Get regular physical activity commensurate with your situation. Just take a quick walk, bike ride or swim for 30 minutes 3 times a week. If you do this activity consistently, you can increase your “good” cholesterol levels and reduce “bad” cholesterol; do not skip meals.