Healthy Eating Helps Have A Healthy Heart

Omega-3 fatty acids are found to improve lipid profile and reduce cardiovascular risk. Other foods, on the other hand, contribute to good heart health. We will present them to you in this article.

It’s no secret that eating healthy contributes to a healthy heart. In fact,  when it comes to preventing and treating heart disease, it is necessary to make some dietary adjustments,  especially when consuming a lot of unhealthy foods.

We now doubt the importance of total cholesterol when predicting cardiovascular risk. However, we know with certainty that an abundant consumption of fresh food can reduce the probability of attack. So what should you eat? This is what we are going to detail for you right now.

Why does eating healthy help protect the heart?

A lot of research links eating healthy foods with good heart health. For example, a study published in  Current Cardiology Reports points out that a good diet lowers the risk of heart disease. More specifically, it is necessary to guarantee an optimal intake of nutrients such as:

• Fibers
• Complex carbohydrates
• Vitamins
• Minerals
• Polyunsaturated fatty acids
• Phytochemicals

These substances, taken from foods such as vegetables, lean meats, whole grains, fruits and other healthy sources,  serve as coadjuvants to prevent increases in cholesterol and triglycerides. They have also shown positive effects in preventing hypertension, stroke, cardiac arrest and other heart disease.

Eat healthy to take care of your heart health

There are many risk factors associated with heart disease. While some cannot be changed, such as age or genetics, others can be adjusted, such as diet. We will offer you some strategies.

Increase the consumption of omega-3

Consuming fatty acids is essential when it comes to reducing cardiovascular risk. They manage to improve the lipid profile. Their most striking effects, however, are those related to the modulation of inflammation.

This type of lipid neutralizes the inflammatory activity of omega-6 fatty acids, as explained in an article published in the journal  Biochemical Society Transactions.

To increase the intake of this class of nutrients, it is necessary to  ensure the consumption of blue fish, raw vegetable oils and dried fruits. However, you must be careful with these because they are quite caloric and can therefore have a negative impact on the energy balance.

Reduce alcohol consumption

Until a few years ago, drinking a glass of wine with a meal was thought to help with cardiovascular health. This has now been denied and it has been seen that alcohol, in all its variations, affects heart health and general well-being.

According to research published in the journal  Alcohol Research , this substance affects the increase in inflammation levels. In addition,  it alters the state of the intestinal microbiota and increases the risk of metabolic diseases.

Consumption of these drinks is also harmful to the liver, which increases the fat associated with this organ. Visceral fatty tissue is associated with a change in the lipid profile and an increased rate of LDL lipoprotein oxidation.

Intermittent fasting

One of the fashionable dietary protocols is intermittent fasting. These offer benefits when it comes to improving body composition. They are even able to reduce inflammation and stimulate autophagy. These processes result in improved health in the medium and long term.

As if that weren’t enough, intermittent fasting is successful in improving the lipid profile and is associated with lower cardiovascular risk. This is established from the reduction in the oxidation of the LDL lipoprotein. Moreover, with calorie restriction, they have positive effects in terms of modulation of oxidation.

Increase the consumption of fruits and vegetables

Antioxidants are essential nutrients when it comes to maintaining a healthy heart. They are found in abundant amounts in fruits and vegetables. They are responsible for the bright colors and bitter flavors. It is essential to ingest them diligently to prevent the development of diseases.

When it comes to cardiovascular health, resveratrol from grapes and lycopene from tomato are important. This is one of the reasons why it is better to prioritize the consumption of fresh foods over ultra-processed foods, which do not have these types of nutrients.

Eat healthy

When it comes to improving cardiovascular health, it is essential to ensure a healthy diet. This must be based on fresh and nutritious products. For this, it is necessary to think of a varied diet, which includes foods of plant origin and lean meats.

The ingestion of fats, on the other hand, improves parameters which, in the past, were linked to cardiovascular risk. However, we must choose quality fats such as omega-3 type. Better to limit trans fats  .

Finally, it should be noted that innovative diet regimens, such as intermittent fasting, are able to improve heart health. In addition to providing other benefits, these types of diet regimens help reduce levels of systemic inflammation  as well as oxidation.