How To Eat Healthy To Keep Your Heart Healthy
It is no secret that eating healthy helps keep the heart healthy. When it comes to preventing and treating heart disease, it is actually fundamental to make certain changes in the diet… especially if one is currently consuming a large amount of unhealthy foods.
At the present time, doctors are questioning the importance of total cholesterol when it comes to predicting the risk of heart disease. However, they are confident in the fact that a large intake of fresh foods can reduce the likelihood of heart failure.
So what should one eat to keep the heart healthy? We will tell you everything you need to know.
Why can you keep your heart healthy by eating healthy?
There are many studies that associate the intake of healthy foods with a healthy heart. For example, a study in Current Cardiology Reports underscores the role that a healthy diet plays in reducing the risk of heart disease. More specifically, the researchers point out the importance of an adequate intake of nutrients such as the following:
- Fiber
- Complex carbohydrates
- Vitamins
- Minerals
- Polyunsaturated fatty acids
- Phytochemicals
These substances, which we get from vegetables, low-fat meats, whole grains, fruits and other healthy foods, help avoid an increase in cholesterol and triglycerides. In addition, they have been shown to have positive effects when it comes to preventing high blood pressure, strokes, heart attacks and other heart diseases.
Eat healthy to take good care of your heart
There are many risk factors related to heart disease. While some of these cannot be changed – such as age and genetics – others are more under our control. It is, for example, what one eats and how much.
With that in mind, we will suggest a few strategies to keep the heart healthy through diet.
Increase your omega-3 intake to keep your heart healthy
The intake of fatty acids is essential when it comes to reducing the risk of heart disease and improving its lipid profile. However, the most notable effects are those related to the modulation of inflammation. These types of lipids counteract the inflammatory activity of omega-6 fatty acids, according to an article in the Biochemical Society Transaction.
In order to increase your intake of this type of nutrient, you need to make sure that you eat enough fatty fish, crude vegetable oils and dry nuts. However, keep in mind that the latter is also rich in calories. They can therefore negatively affect one’s energy balance.
Reduce your alcohol intake
Until a few years ago, it was a common belief that a glass of wine with meals improved heart health. Modern science, however, has refuted this myth. Now we actually know that alcohol in all its forms affects the health of the heart and our well-being in general in a negative way.
According to a study in the journal Alcohol Research , this substance contributes to an increase in inflammation levels. In addition , it changes the state of the intestinal microbiota and increases the risk of diseases associated with metabolism.
At the same time, it is harmful for the liver to consume alcoholic beverages and it increases the fat that surrounds this organ. Visceral fat is associated with a change in the person’s lipid profile and an increase in the rate at which the lipoprotein LDL is oxygenated.
Intermittent fasting
One of the diet plans that are very popular at the moment is intermittent fasting. It can offer benefits when it comes to improving body composition. It can actually reduce inflammation and stimulate autophagy. These processes contribute to an overall medium to long-term improvement in health.
As if that were not enough, intermittent fasting can also help improve the body’s lipid profile and is associated with lower risk of heart disease. This is due to the decreased oxygenation of LDL lipoprotein. Along with calorie restriction, it additionally provides positive effects when it comes to modulating oxygenation.
Increase your intake of fruits and vegetables
Antioxidants are essential nutrients when it comes to keeping the heart healthy and we find many of them in fruits and vegetables. These nutrients are to blame for the bright colors and bitter taste of these foods.
Keep in mind that it is essential to consume sources of antioxidants regularly when it comes to preventing the development of diseases.
When it comes to cardiovascular disease, both resveratrol from grapes and lycopene from tomatoes are important. This is why it is best to prioritize the intake of fresh foods over processed foods, which lack these types of nutrients.
Eat healthy to keep your heart healthy
If you want to improve the health of your heart, then you will need to follow a healthy diet based on fresh and nutritious foods. You should therefore follow a varied diet that includes plant-based ingredients and low-fat meats.
At the same time, fat intake improves the parameters previously associated with the risk of cardiovascular disease. However, you should choose good quality fats such as omega-3 fatty acids. At the same time, you should limit your intake of trans fats.
Lastly, it is important to note the latest protocols in nutrition such as intermittent fasting when it comes to improving heart health. In addition to other benefits , this type of diet also helps reduce inflammation levels in the system as well as oxygenation.
