Centar za nutricionizam i dijetetiku inga markovic

Heart diseases occur over the years, so it is important to keep in mind what changes they carry with themselves and how to prevent them our whole lives.
Diet is one of the most important factors for their occurrence, so the change of nutrition is one of the best ways to prevent them. Also, if the patient already suffers from some type of heart disease, the right nutrition will help to keep already existing issues under control by reducing the cholesterol levels, controlling the high blood pressure, regulating levels of sugar in the blood, reducing the inflammation, and regulating the body weight. Many studies have even proven it. Some studies done on the effect of nutrition of the heart’s health in Lionel show that the risk of suffering from a heart attack again with patients that followed a Mediterranean lifestyle where they consumed less meat and meat products, ate a lot of plant-based ingredients, whole grains, fish, olive oil, and nuts was less than 50-75% compared to patients that were on a regular western diet.

What do eat:

Fatty fish
Salmon, mackerel, sardines, and tuna are high in omega-3 fatty acids, especially the compounds known as docosahexaenoic DHA and eicosatetraenoic EPA acids, which are natural remedies for the heart. According to experts, only half a portion reduces the risk of death caused by heart diseases for 17% and the risk of a heart attack without the fatal outcome for 27%. Every additional portion a week reduces the risk for extra 4%. Fats from the fish help stabilize the heart rate, which reduces the occurrence of arrhythmia (irregular heart rate that can cause heart failure, blood clots, and a stroke), cholesterol and triglyceride levels, and stop the artery inflammation. The recommended amount would be two 250-375g portions a week.

Various fruits and vegetables
This type of food is the best source of fibers that reduce cholesterol levels and participate in controlling the inflammation in our body, which is one of the factors that lead to heart diseases. The best choice is fruits and vegetables of vibrant colors since they contain antioxidants that fix the damage that free radicals make in the arteries. We should consume at least five to seven portions a day, while one portion can be a medium-sized piece of fruit, 125ml of freshly squeezed juice, 125g of legumes, or 250g of leafy vegetables.

Oats, beans, peas, and lentils
The secret of these ingredients is in the soluble plant fibers that reduce cholesterol levels by absorbing it that way and eliminating it from the body through feces. We can lower the level of cholesterol in our body for 10-15% this way.

Cold-pressed olive oil
Olives and olive oil are the basic ingredients of the Mediterranean diet since they have monounsaturated fatty acids and polyphenols that reduce inflammatory processes in the blood vessels and regulate the level of cholesterol and triglycerides. Two to three tablespoons of cold processed olive oil or 20 medium-sized olives a day is a winning combination.

Walnuts, almonds, and peanuts
Eating these nuts each day reduces the risk of heart diseases by 39%. Even though they are high in fat, they contain monounsaturated and polyunsaturated fats that regulate cholesterol and protect the heart and reduce the CRP and fibrinogen substances that warn of the inflammation. Also, they are rich in plant fibers, vitamins E and B, magnesium, and potassium necessary for the health of the heart.

Tofu, soy milk, and soy
Soy and soy products are not a remedy as people thought before, but they reduce cholesterol levels in the blood and can be a good choice of meals if we want to replace meat and dairy products with something.

Red wine
Red wine is a known medicine for the heart because of the flavonoid that stops the occurrence of blood clots and resveratrol that reduces cholesterol. One to two glasses a day or 125ml of red wine is the amount that is safe and useful for everybody.

It is important to drink green tea, cranberry, apple, and red grapefruit juice with these basic recommendations. Reducing the intake of calories also reduces the risk of heart diseases, so it is necessary to keep the body weight within a normal range.

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