A survey of more than 42,000 healthy women showed that those who eat more vegetables, lean meats, grains and low-fat dairy products live longer than women who eat unhealthy diets. Habits associated with overeating lead to weight gain and high blood pressure. We offer you 8 short tips for a healthy heart and nutritional recommendations to prevent cardiovascular diseases.
Sea salt is believed to have a lower sodium content and can be seen as an alternative to regular table salt. Incorrect. The sea salt has the same amount of sodium. Any type of salt increases blood pressure, experts say. So her recommendation is to simply consume less salt – no more than a teaspoon per day. For people with high blood pressure, this should be even less. Check the sodium content in prepared foods. It is found that 75% of salt comes from processed foods such as soups and frozen meals.
For people with atrial fibrillation, caffeine and other stimulating drinks can be potentially dangerous.
Studies show that wine is good for the heart, but in moderate amounts. The alcohol itself - more than one drink a day for women and two for men - increases the risk of heart problems. The increased blood pressure can cause cardiac arrhythmias.
The meat is high in saturated fat, which is bad for the heart. A study by the University of Cambridge found that in half of those involved, the highest risk of heart disease came from consuming a lot of saturated fat and less omega-6 fatty acids. This does not mean that you should completely eliminate meat from your diet. Eat lean and chicken meat.
Fish is perfect - but not fried in a pan. One serving of fried fish per week leads to 48% higher risk of heart failure. It is better to bake the fish in the oven or cook it on the grill. Choose fish that are rich in healthy omega-3 fatty acids such as salmon, tuna, trout and sardines. The omega-3 fatty acids lower cholesterol levels and prevent the accumulation of fatty plaque on the walls of the arteries.
The whole grain foods are rich in carbohydrates, fiber, healthy fats, vitamins, minerals and plant enzymes. If you consume these regularly, the risk of obesity or overweight is lower. Harvard researchers found that consuming whole grain bread and cereal, 2-3 servings per day, reduced the risk of heart attack by up to 30%. According to another study, the risk of cardiovascular diseases such as heart attack, stroke or blocked arteries was 21% lower when eating foods made from grains every day. Whole grains promote blood sugar control. These products can also reduce the risk of developing type 2 diabetes by 20-30%. Whole grain bread, brown rice, oat flakes, corn flour, barley and rye are recommended.
Fiber absorbs fat during digestion and reduces artery swelling. They also help with weight loss because they improve digestion. Good sources of fiber include fruits, vegetables, nuts and beans.
Experts warn that if atrial fibrillation or other heart disorders are treated with anticoagulants such as warfarin, one should avoid vegetables with vitamin K. The vitamin may reduce the effectiveness of the medication. Vitamin K is found in cabbage, including brussels and chard, spinach and beets.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
