Heart disease, also known as cardiovascular disease, encompasses a wide range of conditions that affect the heart and blood vessels and can manifest itself in a variety of ways. In Brazil, it is estimated that they were responsible for approximately 400,000 deaths in 2022, equivalent to around 30% of deaths in the country that year. Furthermore, globally, cardiovascular diseases, such as heart attack, stroke and heart failure, are also prevalent, being responsible for a significant number of deaths.
Taking care of your diet is crucial for heart health
Photo: Katinkah | Shutterstock / EdiCase Portal
Risk factors such as hypertension, high cholesterol, obesity, smoking, lack of physical exercise and poor diet are known to contribute to the development of these diseases. “Food plays a crucial role in both preventing and managing these conditions. Some foods are beneficial and can improve heart function, while others can increase the risk of heart problems”, explains Priscila Bernardes, coordinator of the Nutrition course at Centro Universitário Newton Paiva.
Below, the expert lists 5 tips to improve health and prevent heart disease. Check out!
1. Add fiber to your diet
Fiber-rich foods, such as fruits, vegetables, grains and legumes, are recommended for heart health. They help reduce blood cholesterol levels and promote satiety, helping to maintain weight. Furthermore, they are sources of antioxidants, which fight inflammation and protect cells from heart.
“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 Priscila Bernardes.
2. Increase your fish consumption
Fatty fish, such as salmon and sardines, 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, increase your consumption of monounsaturated and polyunsaturated fats. These types of fats can be found in olive oil, fish, chestnuts and walnuts”, says the expert.
It is important to avoid consuming foods rich in fats that are bad for your health.
Photo: Josep Suria | Shutterstock / EdiCase Portal
3. Avoid bad fats
On the other hand, foods rich in saturated fats, trans fats and cholesterol can be harmful to your health. heart health. Red meat, full-fat dairy products, and processed or fried foods should be consumed in moderation. This diet can contribute to the accumulation of plaque in the arteries, contributing to heart disease.
4. Pay attention to sodium
Salt is another villain for those seeking health. Excessive salt consumption is associated with high blood pressure, which is a major risk factor for heart disease. The recommendation is to limit your intake of highly processed foods and fast food, which often contain high levels of sodium.
According to the World Health Organization (WHO), an adult should consume less than 5 grams of salt daily. “Add salt only during food preparation. To season the food, it is worth using natural seasonings, replacing or reducing salt, such as oregano, parsley, chives and basil”, points out the expert.
5. Practice physical activities
In addition to diet, lifestyle plays a key role in preventing heart disease. Regular physical activity, maintaining a healthy weight, not smoking and controlling stress are essential measures for heart health. Together, diet and lifestyle can not only prevent but also control heart disease and improve quality of life.
6. Go to the doctor periodically
Finally, it is important to remember that although diet and lifestyle are fundamental to cardiovascular health, people with 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 Bernardes.
By Lívia Brandão de Campos
