Good eating habits are the basis of good health. Good eating habits have a beneficial effect on the functioning of all organs and the entire organism and prevent various diseases, including cardiovascular diseases. What type of diet is the most beneficial for the heart?
The basis of a healthy diet for the heart and to maintain normal cholesterol levels is a varied diet consisting of vegetables, fruits, whole grains, dairy products (yogurt, kefir) and healthy fats. It is also important to limit the consumption of salt and the abandonment of coffee, alcohol and carbonated beverages. Nutritionists define this way of eating as a Mediterranean diet. Statistics show that the Mediterranean diet reduces the risk of cardiovascular diseases twice.
A large amount of vegetables and fruits.
Vegetables and fruits are the basis of a healthy diet, because they contain a large amount of vitamins, minerals and fiber – these are elements that guarantee a long and healthy life. Soluble fiber lowers LDL cholesterol more effectively than a non-fat diet. By contrast, insoluble fiber helps reduce the overall risk of heart disease. Vegetables and fruits are also a source of antioxidants that remove free radicals and prevent the oxidation of cholesterol and cholesterol deposition on the walls of blood vessels. The most beneficial properties are raw fruits and vegetables.
Sources of healthy fat.
A healthy diet should mainly include unsaturated fats that can be provided by eating fish, nuts, seeds, avocados and vegetable oils. Unsaturated fats are beneficial to heart health and lower blood cholesterol levels. Oily fish (eg herring, salmon, halibut, flounder, carp, mackerel, tuna) are a natural source of unsaturated omega 3 and omega 6 fatty acids, which are essential for the proper functioning of the body. These healthy fats strengthen the heart, lower blood pressure, reduce inflammation in the osteoarticular system and reduce the risk of atherosclerosis.
Omega-3 fatty acids lower the levels of triglycerides and LDL cholesterol, increase HDL cholesterol, cleans blood vessels and have anti-inflammatory and antithrombotic properties. It is recommended to consume about 1 kg of fatty fish per week or use of fish oil in the form of a dietary supplement (eg OMEGA+++).