Diet for a healthy heart

Diet for a healthy heart

Cardiovascular diseases are among the most common health problems in the world, although they occur mainly in developed countries. They are largely caused by a lifestyle that consists of lack of physical activity and an unhealthy diet, full of processed food.

Moreover, there is a consensus in scientific research that cardiovascular diseases and their consequences can be prevented by focusing on a healthy diet. So where to start if you want to ensure a healthy heart and a long life and can dietary catering help with a healthy diet?

Bet on healthy fats

The fat contained in animal products is not beneficial to the heart due to the high content of saturated fatty acids. Their large share in the diet results, among other things, in increased concentration of “bad” LDL cholesterol, which is the main cause of cardiovascular diseases. However, plant oils should be obligatory in your diet – the most valuable oils will be consumed cold, e.g. as an addition to salads.

Watch out for palm and coconut oils – even though they are of vegetable origin, they contain a lot of saturated fatty acids. Don’t forget to add different kinds of grains and nuts to your food. Especially walnuts, as they are rich in polyunsaturated fatty acids, are irreplaceable in a diet that promotes a healthy heart. Diets are rich in healthy fats. In which you have four different foods to choose from for each meal – this way you decide what you eat.

Reduce your meat consumption

Red meat and sausages and fatty meats should be restricted in particular – do not eat more than 0.5 kg per week. Apart from saturated fatty acids, meat preparations contain a lot of salt and preservatives. They are rarely made from good quality raw material. Replace meat with fish and legume seeds as often as possible. Fish, especially fatty marine species such as salmon, mackerel, herring, sardines or tuna, are characterized by a high content of omega-3 fatty acids, which protect our cardiovascular system.

Among which are excellent sources of protein, legume seeds are also worthy of attention. They have properties that regulate blood lipid concentrations and reduce the risk of atherosclerosis. They owe them a high content of soluble dietary fiber, plant sterols and antioxidant components. If you are not sure if you can balance your vegetarian diet properly, choose vege + fish diet.

Don’t add salt

Excess sodium in the diet is the main risk factor for the development of hypertension, and this in turn leads to many complications such as failure or myocardial infarction, stroke or accelerated formation of atherosclerotic deposits. Arterial hypertension also increases the risk of aneurysms, kidney failure or damage to small blood vessels, e.g. in the eye, leading to visual problems. According to the recommendations for the people the amount of salt in the diet should not exceed 5 g per day.

However, it should be remembered that this value also takes into account the salt added to food during the production process. Ready-made dishes, meals eaten outdoors, meat and fish preserves, cheese or even bread contain large amounts of sodium. The simplest solution, apart from limiting the consumption of processed food, is not to use additional salt when preparing meals at home.

Bet on plants

Full grains provide you with valuable minerals and soluble dietary fiber, which among other things reduces cholesterol absorption in the intestines. It is worth to include not only whole grain bread, but also cereal flakes and bran in your diet. Oat products are very healthy due to the high content of beta-glucan with versatile health promoting properties. Vegetables or fruits eat at least 400 g a day (but the more, the better).

However, the right proportions should be maintained: 300 g of vegetables and 100 g of fruit. Among vegetables, the most valuable are green leafy vegetables, which owe their beneficial effect on the cardiovascular system mainly to the vitamin K and nitrates they contain. The healthiest fruits include berries – they are an excellent source of vitamin C and polyphenols with strong antioxidant properties.

The Mediterranean diet is perfect for your heart. You can take full advantage of its beneficial properties by ordering dietary with delivery to your home or office. Remember also that in addition to a healthy diet, other elements of a healthy lifestyle, such as regular moderate physical activity and avoidance of stimulants, are extremely important in preventing cardiovascular diseases.

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