Date of the last update: 16.02.2024
Diet, as one of the fundamental tools affecting heart health, deserves special attention. So what should we eat to support heart health? What should we limit or eliminate from our daily diet? Understanding the role of diet in maintaining a healthy heart can be crucial to long-term wellbeing, so it’s worth exploring the ins and outs of nutrition to approach the topic consciously and for the benefit of your own health.
Table of contents:
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What’s bad for the heart? What should be avoided?
There are many factors that adversely affect heart health, and being aware of these can help you make more beneficial choices for your cardiac wellbeing. Foremost among these negative factors are:
- Cigarette smoking, which increases the risk of cardiovascular disease.
- Excessive alcohol consumption also has a negative impact, leading to increased blood pressure and risk of heart disease.
- A diet high in saturated fat, salt and simple sugars can contribute to hypertension and cardiovascular disease.
- Lack of physical activity is another risk factor, as regular activity helps maintain a healthy weight and promotes heart function.
- Stress, both short-term and chronic, can also negatively affect the heart, increasing the risk of cardiovascular disease.
What improves heart function?
Fresh Fruit and Vegetables
Fresh fruit and vegetables are rich in fibre, vitamins, minerals and antioxidants. Eating a variety of colours of fruit and vegetables helps to maintain low blood pressure, reduce cholesterol and generally improve heart function.
Unsaturated fats
Unsaturated fats, such as those contained in vegetable oils, nuts and avocados, are beneficial for the heart. They help to regulate cholesterol levels, preventing the formation of atherosclerotic plaques.
Fish rich in Omega-3
Marine fish, especially those rich in omega-3 fatty acids such as salmon and tuna, are an excellent source of healthy fats. These acids support the elasticity of blood vessels and have anti-inflammatory properties.
Whole-grain products
Whole-grain bread, brown rice, and whole-grain pasta are rich in fibre, which helps regulate cholesterol levels and maintain a healthy weight.
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Summary
In conclusion, in order to have a healthy heart it is important to keep in mind many factors, both controllable and not. By choosing healthy habits, such as avoiding smoking, limiting alcohol intake, and keeping physically active, we can effectively protect our heart from many diseases. Equally important is a prudent diet, based on fresh vegetables, fruit, healthy fats and limiting salt and sugars. Avoiding chronic stress and ensuring adequate sleep also benefit heart health. However, it is the integrated approach, combining healthy lifestyle habits, regular check-ups and education, that holds the key to our heart’s long-term wellbeing.
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