Nutrition for a Healthy Heart: What Foods to Choose

Cardiovascular pathologies continue to be one of the main causes of death worldwide. In this regard, the issues of prevention and improvement of the cardiovascular system are under close attention of the medical community.

Experts recommend that the basis of the diet for the prevention of cardiovascular diseases should be mainly plant products. A person should consume at least two to three servings of fruit (about 200 grams) and the same amount of vegetables every day. This approach allows you to provide the body with a sufficient amount of fiber, vitamins, minerals and other biologically active substances that have a beneficial effect on the cardiovascular system.

In addition, experts emphasize the importance of regularly including fish in the diet, especially fatty varieties. It is recommended to eat fish products once or twice a week. Also, you should eat about 30 grams of unsalted nuts daily, rich in useful micronutrients.

At the same time, doctors advise limiting the consumption of table salt to a level teaspoon, or even less than that. It is also necessary to minimize the share of foods and drinks with added sugar. It is preferable to choose whole grain products and cereals as a source of carbohydrates.

As for red meat, especially its processed forms (sausages, hot dogs, etc.), it is recommended to reduce the volume of consumption to 350-500 grams per week. And doctors advise to completely exclude alcohol consumption for the prevention of heart disease. If a person still drinks alcohol, the dose should be limited to 100 grams per week in terms of pure alcohol.

Separately, it is worth noting the effect of coffee on the cardiovascular system. Experts point out that drinking more than 9 servings of unfiltered coffee per day may be associated with an increased risk of death from heart disease by 25%. This is due to the content of substances in unfiltered coffee that contribute to an increase in cholesterol levels. At the same time, moderate coffee consumption (3-4 cups per day) is not dangerous and can even have a beneficial effect.

In addition, experts recommend including foods containing especially heart-healthy components in your diet, such as omega-3 fatty acids, polyphenols, plant sterols, and others. For example, regular consumption of olive oil, avocado, berries, green tea, flaxseed, and chia seeds can help prevent cardiovascular disease.

It is important to note that some innovative products can also benefit the cardiovascular system. Research shows that including “cardioprotective” foods in your diet, such as functional milk drinks with prebiotics and probiotics, fortified soy products, fermented vegetables, etc., can have a beneficial effect on the heart and blood vessels.

In general, to effectively protect the cardiovascular system, experts recommend creating a diet based primarily on plant foods, with limited consumption of salt, sugar, red and processed meat, and alcohol. In addition, you should stick to moderate coffee consumption and include special "cardioprotective" products in your menu. Such a comprehensive approach to nutrition will significantly reduce the risk of developing cardiovascular pathologies and help maintain overall health.