INTRODUCING THE 10 CORONARY CARE FOOD to protect the heart
The heart is the main organ of the circulatory system, which through its action of pumping blood, allows nutrients to reach each corner of the body. It is proven that a balanced diet and a healthy lifestyle significantly reduces the risk of cardiovascular disease.
The heart is the engine of the body, working as a machine that should never stop. Through its action of pumping blood, allows nutrients to reach every corner of the body, so all organs function properly.
In some cases the style and pace of modern life can affect the health and status of this vital organ. The heart pushes blood and nutrients to other tissues, muscle structure must receive sufficient to beat about 70 times per minute.
Also, the coronary arteries are the irrigation system of the heart, which _ when clogged CVD.
These conditions are those that cause more deaths in developed countries. Several could be prevented, since heart disease is usually associated with lifestyle and the type of diet.
In this sense, the control of cholesterol and fat intake are certain key factors to reduce cardiovascular risk. Since food is one of the pillars that support the health of people, the priority is to develop and maintain good dietary habits.
“A balanced diet and a healthy lifestyle, reduce risk of cardiovascular accident by as much as 80%.”
The most common symptoms that manifests a heart that is not working properly, are:
- Chest pain or tightness.
- Choking, shortness of breath.
- Unexplained dizziness, fainting.
- Excessive tiredness.
- Weakness and demotivation.
- Sweat without making physical activity
There are certain factors that increase the risk of cardiovascular disease. The main ones are:
- • Overweight and obesity. The distribution of body fat represents an increase of 10% by weight, especially abdominal fat, increasing 30% cardiovascular risk.
- • Excess sodium in the diet. Promotes the risk of hypertension and therefore cardiovascular disease. Thus, high blood pressure increases the risk of heart attack, stroke and heart failure.
- Also, hypertension combined with other risk factors such as smoking or being overweight increases the risk even more.
- • High levels of cholesterol, triglycerides and other fatty substances in the blood. Their high blood levels are a major risk factor for the development of atherosclerosis, particularly cardiovascular, cerebrovascular disease and thrombosis.
- • high levels of uric acid in the blood (mainly caused by diets high protein content).
- • Diabetes: maintain adequate control of the disease is vital to prevent heart disease.
- • smoking. Smoking doubles the risk of heart attack and increases the likelihood of sudden cardiac death.
- • Family history of heart disease.
- • Sedentary. Lack of physical activity is another risk factor.
A balanced diet to protect the heart
As mentioned above, a number of cardiovascular diseases are the result of inadequate blood circulation by the accumulation of plaque in the arteries, which harden and narrow. According to this premise, consume foods that promote blood circulation is the best way to prevent heart risks. The following nutrients are essential:
- • Unsaturated fats. They are found mainly in two ways: as polyunsaturated fats (omega 3 fatty acids, characteristic of oily fish) and monounsaturated fats (especially oleic acid, found in olive oil and avocados).
- Polyunsaturated fats help reduce rates of total cholesterol and triglycerides and even stand out for their ability to reduce the risk of thrombus formation. Meanwhile, monounsaturated reduce total cholesterol at the expense of LDL (bad) prevent its oxidation and increase levels of HDL (good).
- • Vitamins. Especially vitamin A, C and E, for their antioxidant properties, are associated with a significant protective role against CVD.
- • Phenolic compounds. They are chemical compounds present in vegetables, red wine, grape juice, tea, vegetables and fruits which prevent such diseases.
- • Minerals. Zinc (found in meat, fish, eggs) and selenium (meat, fish, eggs and shellfish) should be part of the daily diet for proper functioning of the heart.
- • Fiber. It is a substance that “drag” cholesterol from the body via the stool, which also helps reduce blood levels and, consequently, prevents cardiovascular diseases.
- The 10 protective foods
- To enjoy a healthy quality of life, it is advisable to incorporate the following foods to your daily diet:
- • Fish. Consumption (especially salmon, tuna, sardines or herring) is associated with less clogging of the arteries.
- • Soy. Several clinical trials suggest that soy consumption is highly favorable because its protein is effective in preventing heart attacks; also provides an excellent protein substitute for red meat and thus, consumption of saturated fat is reduced.
- • Fruits. Provide vitamins, minerals, antioxidants, enzymes, and fiber nutrients with a beneficial effect on the prevention of cardiovascular disease. Should preferably fresh, different, intense colors. Apple, grapefruit, lemon, banana, kiwi and berries are recommended.
- • Vegetables. All are recommended, however garlic, onions and leeks down cholesterol levels in the blood.
- • Dried fruits and seeds. Providing polyunsaturated fats, fiber, minerals, vitamin E and other antioxidants. It is advised to consume walnuts, almonds, hazelnuts (moderately, because they provide calories), and sunflower seeds, flax and corn (or oil).
- • Low-fat Dairy. We recommend taking yogurt, milk, cheese and derivatives, always skim.
- • Carnes. Preferably white (chicken, turkey) rather than red (beef, pork or lamb). We suggest removing the visible fat and skin from poultry.
- • Whole grains. They contain no fat and are an important source of protein, B vitamins and fiber. We recommend eating four to six servings per day, in integral form (bread, rice, pasta) as they have a higher concentration of fiber, vitamins, minerals and phytonutrients. Should opt for brown rice, oats, millet or quinoa.
- • Legumes. They are very important foods that can replace meat by high protein intake and reduce in this way, cholesterol and saturated fats. They also contain complex carbohydrates and soluble and insoluble fiber. Lentils and chickpeas are advised.
- • Olive oil (preferably virgin). Provides oleic acid, vitamin E (antioxidant) and other substances such as phytosterols that reduce blood cholesterol rates.
What to avoid?
- • Saturated fats and cholesterol. To do this we must eliminate meats, egg yolks, fried foods, bakery products and excess salt and sugar confectionery.
- • Whole milk and fatty or mature cheeses.
- • processed foods and sodas.
- • Butter, cream, margarine and vegetable oils other than olive oil.
- • Alcoholic beverages in excess.
Home Remedies to Protect The Heart
To benefit the proper functioning of this organ, can be implemented various natural treatments. However, it must first be discussed with the doctor:
- • Peel and slice two large onions. Placing in a container (with a lid) with 400 ml. white wine and add a teaspoon of honey. Marinate for 20 days and consume two tablespoons a day of this preparation. The onion has hypotensive properties that benefit heart function.
- • Boil a liter of water and put a handful of dried flowers, crushed, hawthorn. After 10 minutes, soaked for one hour; drink a cup daily. Hawthorn has a cardiotonic, antiarrhythmic effect and lowers blood pressure slightly.
- • Squeeze three grapefruit juice and pour into a blender along with a slice of melon, pineapple another two pieces of apples and two stalks of celery. Blend, strain, add a squeeze of lemon, and drink twice a week.
- • To manage stress, should drink a daily cup of valerian tea
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