To prevent cardiovascular disease, we pay attention to what we eat. A diet rich in fish but also in fruits and vegetables promotes good heart health. No food is prohibited. Here are some foods for a healthy heart.
Summary :
- Is there a diet to favour for the heart?
- What foods are good for the arteries?
- What foods are bad for the heart?
Eat everything but not excessively, favouring food that is friendly to our arteries: these are the bases of a diet that is good for the heart.
Is there a diet to favour for the heart?
To protect your heart, we have to follow the most effective diet. “It is a diet low in saturated fat, rich in omega-3 and antioxidants.
What about vegetarian and vegan diets?
Experts say, “the vegetarian diet is rather cardioprotective because it advocates a sober lifestyle and is rather low-calorie. However, muscles need iron to function. This nutrient is mainly found in meat. “It is very difficult to get the necessary ration from a vegetarian diet,” says the cardiologist experts.
The vegans who banish from their diet all animal products, are exposed to iron deficiency .
What foods are good for the arteries?
Oily fish (salmon, sardines, mackerel, herring, etc.) are rich in polyunsaturated fatty acids, which are more favourable for the cardiovascular system. In this family, we find omega-3s which “allow cell membranes to be more fluid. They help lower triglycerides and blood pressure. The good HDL cholesterol increases. They also have an anti-aggregating effect (against clot formation, editor’s note) and anti-arrhythmic ”, summarizes experts. Current recommendations are to eat fish twice a week.
Unlimited fruits and vegetables
“The fibres of fruits and vegetables capture excess fat in the food bowl,” say experts. In this sense, they help lower cholesterol. According to cardiologist experts, “200 g of fruit and 200 g of vegetables a day provide the necessary ration. “
Fruits and vegetables also provide antioxidant nutrients, especially polyphenols which many studies show reduce the cardiovascular risk. “Olive oil, tea, cocoa and even soy are rich in polyphenols,” says experts.
Eggs without excess
Egg yolk is rich in cholesterol which, a priori, places it in the category of foods to avoid. However, the egg contains many interesting nutrients. According to experts, “a maximum of four to six eggs per week are authorized, including egg preparations.
What foods are bad for the heart?
Not too much red meat
“Saturated fats (red meat, butter …) should not represent more than 10% of our diet. They are the ones that cause excess cholesterol. They accumulate in the body, settle on the arteries and can block them. “
The fattiest meats are, in order, mutton, pork and beef. It is advised not to consume sheep more than once a month. For other red meats, once or twice a week is sufficient, without exceeding 500 g.
Less salt
Heart people are no longer on strict salt-free diets. The current recommendation is not to exceed 6 g of salt per day, when the average consumption is higher. A downside: people with heart failure or suffering from high blood pressure should not exceed 4 g of salt per day.
Ultra-processed foods to avoid
A 10% increase in the share of ultra-processed foods (smoked meats, sausages, hams, dehydrated soups, sodas, confectionery, chocolate bars, foods reconstituted with additives …), in a person’s diet, increases by 12% risk of cardiovascular disease.
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Shivani