2024-01-03 10:06:03
A new year arrives and many people set a series of good resolutions, among which the objective of improving health occupies a prominent place and for this, nutrition with heart-healthy foods becomes important.
Focusing our efforts on caring for and protecting our heart and blood vessels is one of the “best investments” in health and quality of life that we can make, for the “blank page” that begins on January 1 and ends on December 31 , say medical and nutrition professionals.
“A balanced diet has very positive effects on our health, especially cardiovascular health. In addition, there are certain foods with many beneficial properties for the heart,” they explain from the Spanish Heart Foundation (FEC).
“Heart-healthy eating involves choosing certain foods, such as fruits and vegetables, and limiting others, such as saturated and trans fats and added sugars,” point out the National Heart, Lung, and Blood Institute (NHLBI). ) US.
The specialist in nutrition and cardiovascular diseases Gemma Chiva-Blanch, associate professor and researcher at the Health Sciences Studies at the Open University of Catalonia (UOC), recommends 12 foods or food groups to keep your heart healthyduring the year that begins, 2024. and in those that remain to come.
They are very beneficial if consumed as part of a varied and balanced diet, he explains.
Sweet cardiohealthy foods
1.- Olive oil.
It is a monounsaturated fat with heart-healthy properties. Its extra virgin variety also contains polyphenols, substances that help increase the protective effect for the heart.
2.- Nuts.
Nuts, in general, and walnuts in particular, contain polyunsaturated fatty acids, tocopherols and phytosterols, compounds that help reduce levels of ‘bad’ cholesterol (LDL) in the blood.
3.- Legumes.
To enjoy the cardioprotective effects of this food rich in protein and fiber, and affordable for all budgets, you must consume four servings a week, according to Professor Gemma Chiva-Blanch.
4.- Blue fish.
Sardines, anchovies and salmon, among others, are very rich in omega-3 unsaturated fatty acids, essential substances for the body, which help prevent platelets from activating and forming blood clots. The expert recommends eating oily fish twice a week, especially smaller ones, which accumulate fewer heavy metals and are cheaper.
Varied and colorful fruits: rich in heart-healthy compounds. Photo: IMEO
5.- Forest fruits.
These red-purple fruits (strawberries, raspberries, blackberries, blueberries, sloes, etc.) are very rich in polyphenols, which have antioxidant and anti-inflammatory activity, and help keep the heart in shape, he points out.
6.- She.
This food contains abundant compounds capable of reducing the risk of heart disease, such as allicin, responsible for its characteristic aroma. Incorporating it into our dishes daily, in small quantities, is beneficial for our heart, according to the expert.
7. Yellow vegetables and greens.
A high intake of carotenes, substances present in yellow edible vegetables, is associated with a lower risk of suffering from heart disease, which is why it is advisable to eat carrots, sweet potatoes, melon, orange, pepper, mango, papaya, apricots, loquats and pumpkin, adds Chiva-Blanch.
8.- Green leafy vegetables.
Lettuce, chard, spinach, broccoli and cabbage, among others, contain very beneficial compounds for our heart, and should be consumed daily, both raw (in the form of a salad) and cooked, he advises.
9.- Whole grains.
These foods are very rich in fiber and minerals, and have been observed to help prevent type 2 diabetes and cardiovascular diseases. That is why it is advisable to buy whole grain bread, pasta or cereal, he indicates.
Salad in lunch boxes with some heart-friendly foods. Photo: IMEO.
10.- Spices.
In addition to enriching the flavor of dishes, turmeric, curry, pepper and chilies, among others, contain substances that help control blood sugar and cholesterol levels and, therefore, maintain a healthy heart. Additionally, using spices can limit the use of salt, which increases blood pressure, he notes.
11.- Green tea.
Consuming this drink, very rich in heart-healthy polyphenols, can help reduce the risk of heart disease, according to this expert, who suggests replacing some coffee a day with green tea, or incorporating it into your diet.
12.- Fermented foods.
Yogurt, kefir, fermented fresh cheese, fermented vegetables, vegetable brine drinks, kombucha and other fermented non-alcoholic drinks promote anti-inflammatory activity in the intestinal microbiota, which helps protect the heart, he points out.
Kefir is fermented milk, more acidic and liquid than yogurt. EFE
Varied and balanced diet
“To achieve the maximum protective effect at the cardiovascular level, the heart-healthy foods or food groups mentioned should be consumed within the framework of a varied and balanced diet, that is, promoting the diversity of foods throughout the day and in portions that are not very big,” says the teacher.
He adds that this diet should be rich in fresh, plant-based foods, and low in salt, animal products and ultra-processed foods or foods rich in sugar.
It is also important to consume, as far as possible, heart-healthy foods that are local (produced near the place where they are consumed) and seasonal (from the season of the year in which they are purchased), concludes the specialist of the UOC.
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