Helpful Nutrition Tips for a Healthy Heart
“What is the relationship between nutrition, heart, and vascular health?” The doctors and scientists will answer – the most direct! What we eat has a direct effect on our bodies. For example, an excess of fatty foods can lead to the formation of atherosclerotic plaques in the vessels, and excessive salt intake increases blood pressure. Therefore, it is crucial to eat well in order to create favorable conditions for blood circulation and provide the body with all the necessary nutrients and energy.
To keep your heart in top condition, follow the advice of a cardiologist. These simple dietary guidelines are a great way to prevent cardiovascular disease!
Limit your salt intake. It is recommended to cook food without salt and only lightly add some salt to the already cooked food.
Eat foods that contain potassium and magnesium. Potassium improves heart muscle function and removes excess fluid from the body. Magnesium salts have a vasodilating effect and help prevent vasospasm. In short, lean on low-fat dairy products, meats and fish, dried fruits and nuts, and of course, fresh vegetables and fruits, in particular: carrots, spinach, potatoes, herbs, bananas, and berries.
Limit your intake of strongly brewed tea and coffee. Caffeine and other tonic substances in these drinks can cause heart palpitations, insomnia, and high blood pressure.
Consume a sufficient amount of liquid 2-3 liters per day. However, remember that a cardiologist or therapist can limit this volume to 1-1.2 liters if pathologies of the cardiovascular system are observed. This will help make her job easier.
Limit your intake of fatty foods, especially animal fats. They increase the risk of developing atherosclerosis and obesity. Also, try to avoid frying and prefer baking and cooking with hot air, such as in an Air Oven, which allows you to cook quickly any food with little or no oil.
Eat regularly! In small portions at least 4-5 times a day. The last meal (not abundant) should be 1-2 hours before bedtime.
General recommendations (determined according to cultural traditions):
- food should be varied. Energy intake should be optimal to maintain ideal weight;
- consumption of the following foods should be encouraged: fruits and vegetables, whole grains and bread, low-fat dairy products, lean meat, fish;
- eat foods containing fish oil and w-omega, which have special protective properties;
- the total fat content should not exceed 30% of the total energy composition, and the saturated fat content should not exceed one-third of all fats consumed; the amount of cholesterol consumed should be less than 300 mg/day;
- with an isocaloric diet, saturated fats should be replaced partly by carbohydrates, partly by monounsaturated and polyunsaturated fats from vegetables and marine animals.
Unfortunately, heart diseases are getting younger, and poor nutrition is not the last cause of this problem. Take care of what you are eating. Make sure you include healthy, natural, and divergent products into your daily diet, and then your organs, including heart, as well as skin, and mood, will tell you millions of thanks.