THE IMPORTANCE OF FOOD IN HEART HEALTH

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Food plays a fundamental role in controlling heart health by helping to prevent the causes and factors that could predispose to heart diseases.

Saturated fat and heart

A heart diet should minimize food containing saturated fat. We should avoid or reduce consumption of fatty foods of animal origin, rich in saturated fats because they increase levels of low density cholesterol (LDL) and promote obesity.

Fatty meat, butter, whole milk and whole dairy products (cheese, creams, yogurts, curds etc) should be replaced by other protein sources such as legumes and nuts. Eggs contain cholesterol and should be eaten with care (3 maximum each week) - More information about low fat diets and Low cholesterol diet.

Mediterranean heart diet

Maybe the Mediterranean diet is the most adequate heart healthy diet. Many studies have been realized about the beneficial effects of this diet, specially related to heart health and cancer prevention. ( More information about Mediterranean diet)

Soluble fiber for heart diet

Soluble fiber hinders the absorption of cholesterol through the intestinal wall, so that a diet rich in vegetables containing fiber will help reduce and prevent all those diseases related with cholesterol . Foods rich in soluble fiber are: oats, beans, pears or apples.

Vitamins for heart diet



The intake of vitamin C helps lower blood pressure and prevents the risk of vascular disease. The frequent occurrence of bruising may be due to small capillaries burst.

Citrus fruits ( oranges, lemons or grapefruits), peppers or dark green leafy vegetables like cabbage or broccoli are good sources of this vitamin. Other vitamin C sources are: bananas,(x) apples, melons, watermelons, carrots, pineapples, pears, papayas, barley, garlic, berries, celery, peas, strawberries, grapes, figs, beans, chicory, blueberries, potatoes,(x) avocados, soybeans, cherimoyas or pomegranates.

Folate ( Vitamin B9 ) is thought to help fight atherosclerosis by reducing homocysteine, a factor which damages the artery walls. Folate facilitates blood flow preventing the appearance of thrombi that are responsible for many heart attacks and other heart problems.

Eating foods rich in folate is a good way to care for hearts health . Folate including foods are in the group of cabbage (cabbage, cauliflower, Brussels sprouts) and other vegetables such as beets, spinach, sweet potatoes, asparagus, beans or chickpeas.

( x) In case of arrhythmias or tachycardias we should minimize bananas and potatoes because they are high-glycemic foods ( See more information about this subject)

Antioxidant-rich foods and heart attack

Antioxidants prevent the negative effects free radicals can exert on the heart and arteries. Foods with antioxidant properties are particularly interesting for preventing heart disease. Fruits and vegetables in general are very rich in antioxidants, but we would like to point out some very interesting ones:

- Peppers, oranges and lemons, because of their content in vitamin C, a powerful antioxidant.

- Carrots and tomatoes, because of lycopene, another antioxidant.

- Asparagus , lettuces, peas, walnuts, wheat germ and sunflower seeds, very rich in Vitamin E, another antioxidant.

- Garlics, onions, apples, cabbages, pears, spinachs for their content in the antioxidant flavonoid quercetin

Alcohol and heart attack

It has been proved that a moderate alcohol consumption can improve circulation, but high consumption increases heart rate and blood pressure. This is particularly interesting in the case of red wine. Red wine is rich is a component called resverastrol. This component, together with the flavonoids catechin, gallocatechin and anthocyanin, is responsible for people drinking this beverages have less heart attacks.

This theory has justified what has become known as the "French paradox". Western countries are world famous for their high rate of deaths produced as a result of vascular accidents. However, France, being a Western country, is not included in the statistics of being among the countries of the world where most vascular accidents occur. The reason seems to lie in the fact that it is also the country where most red wine is consumed.

Stimulants and heart attack

Caffeine should be limited to the maximum because it can cause arrhythmias. Therefore, people with heart problems should avoid the consumption of coffee, tea, colas or other beverages that may contain it.

Tobacco and heart attack

Smoking is extremely detrimental to heart health. Nicotine is a vasoconstrictor that decreases the thickness of the arteries and coronary vessels, increases heart rate and blood pressure. Moreover, carbon monoxide prevents proper oxygenation of the cells and alters the lining of the arteries.

Smoking tobacco is responsible for many cases of heart attack or angina pectoris. Heart attacks are more common in smokers. Besides, smoking is a major cause of circulatory system diseases such as arteriosclerosis, hypertension, or heart failure.

More information about heart failure natural treatments in the listing above.

The information given is informative. In case of doubt, consult the doctor. "Botanical" is not responsible for damages caused by self-medication