Do you know what “heart disease” is? It is a terminology used to name various acute or chronic conditions that affect the heart. According to the World Health Organization (WHO), cardiovascular diseases are the leading cause of death in the world.
Therefore, Priscila Bernardes, coordinator of the Nutrition course at Centro Universitário Newton Paiva, highlights the importance of nutrition in preventing and controlling heart conditions. In addition to indicating which foods can benefit heart function, while others can increase risks. See below:
Heart disease leads to death
Heart disease represents one of the leading causes of global mortality, affecting millions of people. In Brazil, it is estimated that heart diseases were responsible for approximately 400,000 deaths, which corresponds to around 30% of deaths in the country.
Globally, cardiovascular diseases, such as heart attack, stroke and heart failure, are also prevalent, being responsible for a significant number of deaths.
What causes a person to have heart problems?
Some risk factors can cause a person to develop heart problems. Some pointed out by Priscila are:
- Hypertension;
- High cholesterol;
- Obesity;
- Smoking;
- Lack of physical exercise and
- Unhealthy diet.
Foods and ingredients that improve heart health
Below, the specialist shared some important points regarding heart health:
Fibers
To maintain heart health, it is recommended to include foods rich in fiber, such as fruits, vegetables, grains and legumes, in your diet. These foods not only help reduce blood cholesterol levels, but also promote satiety, helping to maintain weight.
Furthermore, they are sources of antioxidants, which fight inflammation and protect heart cells. “The consumption of fruits, vegetables and vegetables is associated with lower incidence and mortality from heart disease and its risk factors, such as obesity and type II diabetes”, highlights the Coordinator.
Fish
For fish lovers, the doctor points out that fish known as fatty, such as sardines and salmon, are excellent sources of fatty acids and omega-3, known for their beneficial effects on cardiovascular health.
Regular consumption of these fish can help reduce blood pressure, lower blood triglycerides and slow the development of plaque in the arteries. “To avoid heart disease, you need to increase your consumption of monounsaturated and polyunsaturated fats. These types of fats can be found in olive oil, fish, chestnuts and walnuts”, says Priscila.
Fats
On the other hand, a diet high in saturated fats, trans fats and cholesterol can be harmful to heart health. Therefore, it is recommended to consume red meat and full-fat dairy products. Processed or fried foods need to be in moderation, as this diet can contribute to the accumulation of plaque in the arteries, increasing the risk of heart disease.
Sodium or Salt
Salt presents another obstacle for those who prioritize their health. Its excessive consumption is directly linked to hypertension, a crucial factor in the development of heart disease. It is recommended to restrict the consumption of highly processed foods and fast foods, which are often loaded with sodium. According to the WHO, an adult should limit their daily salt intake to less than 5 grams.
The expert advises that you only add salt during food preparation. She points out that the ideal is to season food with natural seasonings, replacing or reducing salt, such as:
- Oregano;
- Parsley;
- Chives and
- Basil.
Physical activities and smoking cessation
In addition to diet, lifestyle is crucial in preventing heart disease. Regular exercise, maintaining a healthy weight, abstaining from smoking and controlling stress are essential measures for heart health.
Together, diet and lifestyle not only prevent but also control heart disease, significantly improving quality of life.
Finally, it is important to remember that, although diet and lifestyle are fundamental to cardiovascular health, people at high risk of heart disease should seek regular medical monitoring.
“Early diagnosis and appropriate treatment are crucial for the effective management of heart disease and can mean the difference between life and death”, concludes Priscila.
