Diet habits for the heart

• Diet can help reduce important cardiovascular risk factors such as cholesterol, high blood pressure, and being overweight.
• The Mediterranean diet is an eating model that has shown benefits at the cardiovascular level.
• Limiting saturated fats, salt and alcohol, and prioritizing fresh vegetables, fish, olive oil, whole grains ... are a guarantee of health for the heart.

Following a healthy diet is an ally for the heart as it helps reduce the main risk factors for cardiovascular diseases such as high cholesterol, high blood pressure and excess weight. Therefore, it is in our hands to help reduce cardiovascular risk by adopting these simple dietary habits.

Without excesses

A heart-healthy diet is one that is sufficient but not excessive, so that it does not promote overweight. And it is that we must bear in mind that with hormonal changes and the establishment of the disposition of body fat in women changes and tends more to the typical android or apple-shaped obesity (more typical of men, in principle ). Fats at the abdominal level are easier to move and pass into the bloodstream, so they are more dangerous at the cardiovascular level. In this sense, the advice to avoid being overweight is to carry out an adequate diet and regular exercise and take into account the waist-hip index, which is considered a marker of cardiovascular risk in women above: 0.9, being considered adequate between 0 .71 and 0.84 (waist circumference divided by hip circumference).

The heart and the salt

Limit the daily consumption of salt, since in excess it favors hypertension. This means reducing table salt, but above all, those foods that contain it in excess and in which it goes unnoticed (sausages, fatty cheeses, preserves, cured foods ...). It is also important to take regular blood pressure measurements despite not noticing any discomfort.

Suitable fat profile

The heart-healthy diet must reduce the consumption of fat (especially saturated fat) and cholesterol (fatty red meats, whole milk, cheeses made with whole milk, eggs, cream-based dishes and desserts that contain a lot of fat), and prioritize fat It comes from olive oil, nuts and oily fish, for its benefits on the cardiovascular system. The fiber intake (whole grains, legumes, fruits) is also very important.

Adopt the Mediterranean diet

The diet must be based on the products of the Mediterranean diet. That is, be rich in vegetables (potassium and fiber), fruits (vitamin C), olive oil (vitamin E and monounsaturated fatty acids), oily fish (omega 3 polyunsaturated fatty acids), whole grains (soluble fiber) sterols Vegetables (present in vegetable oils and foods such as almonds or beans).

Attention to cholesterol

Eating a diet rich in vegetables and whole grains, avoiding fatty meats, sausages, whole dairy products and processed foods with the presence of trans fats, will allow us to keep cholesterol at bay. In addition, we must not neglect to provide foods such as nuts or other dried fruits, due to their adequate lipid profile. Regular physical activity is also an ally in this regard.

Limit alcohol consumption

Moderate alcohol consumption (one to two glasses of red wine a day) has been linked to a decrease in cardiovascular disease. However, it is proven that alcohol abuse is harmful to health. Several studies have described a relationship between excessive alcohol consumption and the appearance of cardiovascular diseases, therefore, it is advisable to moderate its consumption and limit it to a glass of red wine to accompany meals.

Women for the heart