Eat Healthy To Keep Your Heart Healthy

Omega-3 fatty acids help improve the lipid profile and reduce the risk of cardiovascular disease. At the same time, there are other foods that help you keep your heart healthy. We tell you more about this in the article below.
Eat healthy to keep your heart healthy

It’s no secret that eating healthy helps keep your heart healthy. In fact, when it comes to preventing and treating heart disease, there are basics to make certain dietary adjustments. This is especially true if you usually consume large amounts of unhealthy foods.

Nowadays , doctors question the importance of total cholesterol in predicting cardiovascular risk. However, they are confident that an abundant intake of fresh food can reduce the likelihood of heart failure.

So, what should you eat to keep your heart healthy?

We tell you everything you need to know here.

Why should you eat healthy to keep your heart healthy?

There are an abundance of studies linking healthy eating with heart health. A study in Current Cardiology Reports , for example, highlights the role of a healthy diet in reducing the risk of heart disease. More specifically, the researchers point out the importance of a proper intake of the following nutrients:

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

These substances, which we get from vegetables, lean meats, whole grains, fruits and other healthy sources, help prevent an increase in cholesterol and triglycerides. In addition, they have been shown to have a positive effect in preventing hypertension, cerebrovascular disease, heart attack and other heart diseases.

Heart health
A diet rich in fresh foods has been shown to be beneficial for heart health.

You should eat healthy to keep your heart healthy

There are many risk factors related to heart disease. Although some of these can not be dealt with – such as age and genetics – others are more under our control. An example of this is what and how we eat.

With this in mind, we will now suggest a few strategies to keep your heart healthy through nutrition.

Increase your intake of omega-3s to protect your heart

The intake of fatty acids is fundamental in reducing the risk of cardiovascular disease and improving the lipid profile. However, the most noticeable effects are those related to the modulation of inflammation. This type of lipid counteracts the inflammatory effect of omega-6 fatty acids, according to an article in the Biochemical Society Transactions .

To increase your intake of this type of nutrient, make sure you eat enough oily fish, crude vegetable oils and dry nuts. However, you must remember that the latter contains a lot of calories. They can therefore damage your energy balance.

Reduce alcohol intake

Until a few years ago, it was common belief that a glass of wine with food strengthened cardiovascular health. Modern science, however, has disproved this myth. In fact, we now know that alcohol, whatever its form, has a negative effect on heart health and overall health.

According to a study in the journal Alcohol Research, this drug contributes to an increase in the level of inflammation. In addition , it changes the condition of the intestinal microbiota and increases the risk of metabolic disease.

At the same time, drinking alcoholic beverages is harmful to the liver and increases the amount of fat associated with this organ. Visceral adipose tissue is associated with a variation in a person’s lipid profile and an increase in the oxidation rate of LDL lipoprotein.

Try periodic fasting

Periodic fasting is one of the diet protocols that is popular at the moment. This can provide benefits when it comes to improving body composition. It can actually reduce inflammation and stimulate autophagy. These processes contribute to a general improvement in health in the medium and long term.

As if this were not enough, periodic fasting can also help improve the body’s lipid profile and is associated with reduced cardiovascular risk. This is because it reduces the oxidation of LDL lipoprotein. Furthermore, in addition to the calorie restriction, it has positive effects in terms of the modulation of oxidation.

Intermittent fasting
New studies have determined that periodic fasting can help improve cardiovascular health.

Increase your intake of fruits and vegetables

Antioxidants are important nutrients in keeping your heart healthy, and we find an abundance of them in fruits and vegetables. These nutrients are responsible for the strong colors and bitter tastes of these foods. Remember that taking antioxidants regularly is crucial in preventing the development of diseases.

When it comes to cardiovascular health, both graver resveratrol and tomato lycopene are important. It is therefore best to prioritize the intake of fresh foods instead of ultra-processed foods, which lack these nutrients.

Eat healthy to keep your heart healthy

If you want to improve your cardiovascular health, you should first and foremost maintain a healthy diet based on fresh and nutritious foods. You should therefore establish a varied diet that includes plant-based ingredients and lean meats.

At the same time, the intake of fat improves the parameters that were previously associated with cardiovascular risk. However, you should choose high quality fats, such as omega-3 fatty acids. At the same time, you should limit your intake of trans fats.

Finally, it is important to note the latest protocols in nutrition, such as periodic fasting, when it comes to improving heart health. In addition to other benefits , this type of diet pattern helps to reduce the level of inflammation in the system as well as oxidation.

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