For most people over 30, health is a core value in life. An analysis of social surveys conducted over various periods shows that for 85% of respondents, health is their top priority, but only 15% regularly monitor their health.
One of the main threats to modern health is heart disease and cardiovascular disease. For example, hypertension, strokes, and heart attacks. Every second (!) person in developed countries dies from these causes.
The main risk factors for the development of cardiovascular pathologies are:
overweight, obesity, diabetes, stress, chronic inflammatory processes.
Diet and lifestyle play a crucial role in preventing these serious conditions. Weight loss and increased physical activity are the first and most important steps, without which drug treatment has no chance of success. It's known that every extra kilogram increases blood pressure by 1 mmHg, so proper nutrition is vital.
In this case, being slim is synonymous with health. There's no need to wait until Monday to start a new life. That Monday will either never come or will fade into the indefinite future. You need to start today, now. And then the habit of eating the right, healthy foods will easily become a part of your daily life and help you maintain health and vitality for years to come.
6 Key Food Groups That Are Good for Your Heart
1. Protein . The building block and nutrition of the heart muscle. Lean meat and eggs are rich in vitamin B. Fish and seafood are an invaluable source of unsaturated fatty acids, which stabilize the heart rhythm and prevent blood clots. Legumes (beans, peas, lentils, chickpeas) contain plant protein and fiber, which detoxifies the body from cholesterol and regulates blood sugar levels.
2. “Good fats.” Yes, you can't live without fat. Olive and canola oils, rich in unsaturated fats, particularly oleic acid, which lowers cholesterol, top the list. Avoid foods with saturated fats and trans fats, skin poultry, trim fat from meat, and eliminate full-fat milk and mayonnaise from your diet.
3. Vegetables and fruits. Rich in vitamins and fiber, they protect against cholesterol and are a source of antioxidants and soluble fiber.
4. Antioxidants. Enzymes with microelements (selenium, copper, manganese, zinc), vitamins E and C, and beta-carotene. These substances prevent fat oxidation and “capture” and neutralize free radicals, which contribute to heart disease, cancer, and premature aging. The main sources of antioxidants are berries, fish, legumes, vegetable oils, seeds, leafy greens, and cabbage.
5. Whole grains . The water-soluble fiber fraction (pectin, barley, legumes, oats) in large quantities has a cholesterol-lowering effect. Oats contain glycan, which forms a viscous gluten in the intestine, slows the absorption of fatty acids, and reduces insulin secretion. Furthermore, oats have a beneficial “substitution” effect (leaving no room for other foods). The water-insoluble fraction (bread, pasta, cereals, rice, bran) promotes intestinal cleansing and reduces the absorption of fats and carbohydrates.
6. Dairy products . They contain calcium, which is essential for maintaining normal blood pressure. Low-fat dairy products are as effective against hypertension as medications. Calcium, when combined with a balanced, low-fat diet, helps maintain blood pressure at the desired level. The best combination for normalizing blood pressure is milk (calcium and protein) with fruits, vegetables, and whole grains (magnesium, potassium, and fiber).
Proper nutrition isn't a short-term campaign, a diet, or a list of rigid instructions. It's a set of behavioral principles that, when implemented, can help anyone maintain, improve, and strengthen their health and ensure an active, long life.