Tuesday, July 23, 2013

Nutrition for a healthy heart

Diseases of the heart and blood vessels are the leading cause of death in the modern world. Although women suffer later than men, this disease affects both sexes. The development of the disease depends on several factors. Certain factors such as age, sex and genetic causes can not be affected, but on the other hand, however, many can not.



Diet that keeps your heart

Diseases of the heart and blood vessels are the leading cause of death in the modern world. Although women suffer later than men, this disease affects both sexes. The development of the disease depends on several factors. Certain factors such as age, sex and genetic causes can not be affected, but on the other hand, however, many can not.

Why cholesterol increases?

One of the causes of cardiovascular risk is high LDL cholesterol. A diet rich in fat, excessive food intake, physical inactivity and smoking affect the growth of cholesterol. As for diet, a high intake of saturated fatty acids and trans fatty acids most affected by the increase in LDL cholesterol in the blood. Saturated fats are most abundant in red meat, butter, full-fat dairy products and palm oil as trans fatty acids formed during the hydrogenation of vegetable oil, and heating oil in the frying of the food industry as biscuits, snacks and deep fried foods are the major source of trans fatty acids .

It is known that in addition to the "bad" LDL cholesterol that we have is 'good'. HDL cholesterol is responsible for the removal of cholesterol from the blood to the liver and its izučivanje from the body, while LDL cholesterol has an inverse role. LDL cholesterol back into the blood stream where it builds up in the walls of blood vessels. Accumulation of plaque in the walls of blood vessels from high cholesterol, triglycerides, blood pressure and many other factors, their diameter is tapered and reduced elasticity.When you break off a piece of debris resulting clot can completely clog the narrow blood vessels and thereby stop the flow of blood to the tissues. The blood flow to the heart resulting in myocardial infarction, and interrupt the flow to the brain causing a stroke.

Fruits and vegetables keeps the heart

For a healthy heart is necessary to regularly introduce foods that are rich in dietary fiber. Fiber helps to reduce cholesterol levels and improve the ratio between LDL and HDL cholesterol. In the intestine, the fibers have the ability to bind bile acids that are rich in cholesterol absorption and instead, out of the body. Fiber-rich foods such as beans, and many fruits and vegetables.

In addition to fiber, fruits and vegetables provide antioxidants in our diet, especially beta-carotene from carrots and vitamin C from broccoli, which have a protective effect on the body.

And Folic acid is an important nutrient that preserves the health of the heart. The high amount of the amino acid homocysteine ​​in the blood indicate heart disease. Although the mechanism of action has not been clarified so far, it is believed that increased amounts of homocysteine ​​promotes the accumulation of plaque in the arteries.

Valuable omega

For good health, it is advisable to enter every day at least one food that is considered a good source of beneficial omega - 3 fatty acids. This means entering a serving of sardines, tuna, salmon or other fatty fish from cold seas or of vegetable origin rich in omega - 3 fatty acids (eg, nuts, flax seeds). While the impact of the amount of hlesterola modest, omega-3 fatty acids, especially eicosapentaenoic (EPA) and docosahexaenoic (DHA) fatty acids, and have a mild antihypertensive effect and decrease the rate of formation of atherosclerotic plaques.

Heart like a Mediterranean diet

The Mediterranean diet is a diet that is now considered the most justifiable health for an individual's health, particularly in the health of the heart and blood vessels. The Mediterranean diet is rich in whole grains and fresh, seasonal vegetables and fruits. Consumed and lean meats, fish and seafood, milk and skimmed milk products and is an important part of the make and nuts and legumes. Extra virgin olive oil is an essential part of the Mediterranean diet, and it is recommended and consuming wine in moderation to 2 day DL with a recommendation to be consumed with a meal.

Studies show that a healthy life style can halve the risk of heart attack in people with a genetic predisposition to heart disease, and to reduce chances of heart attacks the strongest positive effect with a proper diet is avoiding smoking and regular exercise, maintaining a healthy body weight and moderate consumption alcohol. 

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