Have you ever wondered why, despite advances in cardiovascular medications such as cardiomagnil, actovegin, feminax express, etc., mortality from heart disease continues to top the list in countries around the world? Nutritionists have a very definite answer to this question. Without denying or excluding the importance of drug therapy, they attribute a major role in both the prevention and triggering of heart disease to the composition of our food. It is from the “table” we can significantly affect the cardiovascular system, if we include in the diet the necessary biologically active substances and compounds.
Omega-3 fatty acids
One of the most useful products for the heart is medication and product with a high content of polyunsaturated fatty acids. They are recommended for coronary heart disease (angina), cardiac arrhythmia, atherosclerosis, high blood pressure. The most important of the polyunsaturated acids are essential fatty acids: linoleic and alpha-linolenic. They are not synthesized in the body and should come with food. Polyunsaturated fatty acids are found in large quantities in vegetable oils (corn oil, cottonseed oil, sunflower oil, sesame oil, etc.) and in soybeans, tofu cheese, fish, and seafood.
Fiber is beneficial for the cardiovascular system and significantly lowers blood cholesterol (including low density). In addition, dietary fiber helps to lower blood pressure, reduce insulin sensitivity and excessive body weight, and reduce the process of thrombosis. Dietary fiber is found in whole grains, wheat bran, citrus fruits, apples, and green leafy vegetables.
Flavonoids and their polymers that are found in fruits, vegetables, berries, wine and give them a bright, rich color, change the course of metabolic processes, and have a positive effect on the cardiovascular system. Studies have shown that consuming large amounts of flavonoids reduces mortality from cardiovascular disease by 68%. Apples, onions, broccoli, red wine, grapes, blueberries, and other berries are major sources of this beneficial nutrient. Eating at least 400 mg of vegetables, fruits and greens a day is recommended to prevent cardiovascular disease.
Potassium improves heart muscle function and helps to eliminate excess fluid. Potassium is most abundant in potatoes, pumpkins, cabbage, apricots, prunes, apricots, figs, rose hips, black and red currants, and parsley greens.
This element has a calming, vasodilating, and diuretic effect and maintains the tone of the walls of blood vessels. Cereals such as oats, millet, barley, buckwheat, as well as walnuts, peas, beets, carrots, lettuce, wheat bran, soy flour, sweet almonds, and bananas are rich in magnesium. American scientists concluded that those who get at least half a gram of magnesium daily, which is how much it is in one banana, reduce the risk of heart attack to a minimum.
Among all antioxidants, this ingredient is one of the most important for the heart. As a powerful antioxidant, lycopene prevents oxidation of “bad” cholesterol caused by free radicals, prevents the development of atherosclerosis, and protects against heart attack. Lycopene is found in rosehips, watermelons, pink grapefruits, and red peppers. But most lycopene is found in the skin of red tomatoes.
Heart and coffee
A cup of coffee in the morning and another at lunch is an acceptable dose of coffee, nutritionists say. Drinking more than four cups of strong coffee a day already puts your own heart at risk.
Caffeine not just invigorates – it has a stimulating effect, raises blood pressure, increases the number of heartbeats, creating an extra load for the heart. That’s why many scientists say that abusing coffee can significantly increase your risk of heart disease. For example, if you drink more than 4-6 cups of coffee a day, your risk of cardiovascular disease increases by 71%.