A lot of fruit and vegetables, cereals, legumes, more fish and less animal fats: the heart disease diet must be balanced and controlled.The heart disease diet must be substantially balanced and controlled . Nothing can be left to chance as nutrition is a fundamental aspect of the lifestyle capable of promoting the proper functioning of the cardiovascular system and preventing certain pathologies affecting the heart – such as heart attack and stroke – often very disabling and even lethal.
Advice on the perfect diet for heart patients
So to keep the heart healthy it is recommended to follow a diet that includes a lot of vegetables and a lot of seasonal fruit because it is a source of vitamins, minerals and fiber, combined with whole grains and legumes rich in nutrients and fiber useful to improve the process of digestion. It is also important to consume more fish , a light food rich in Omega 3 and Omega 6, and drink at least two liters of water a day to help the body transport the nutrients of the food and eliminate waste.
Here is what it is recommended to consume in the heart disease diet:
- Blue fish and in particular sardines, anchovies, mackerel, tuna, swordfish;
- Fresh fruit, vegetables and vegetables of all kinds;
- Legumes such as beans, peas, chickpeas, broad beans, lentils;
- Vegetable oils, in particular olive oil and raw seed oil;
- Starch-rich foods such as bread, pasta, potatoes, polenta, rice , trying to use more fiber-rich whole products ;
- The lean meats like chicken and turkey, veal, rabbit;
- The fresh cheeses like cottage cheese and milk or partially or wholly skimmed milk and low-fat yogurt.
The benefits of the heart diet
The importance of eating fresh fish 3-4 times a week derives from the fact that thanks to the high intake of essential polyunsaturated fatty acids Omega 3 and Omega 6 allow to clean the arteries from lipids and hinder the progression of atherosclerosis and the risk of thrombosis.
Regarding fruit and vegetables, various studies have shown that those who consume high qualities are less at risk of heart attack and thrombosis than those who consume little and nothing. The protective effect appears to be due to the high vitamin content of these foods, especially vitamin E, vitamin C and carotene.
Finally, preferring vegetable oils such as olive oil, seed oil or, of marine origin, such as fish fat, to animal fats, reduces the risk of cholesterol in the blood and prevents atherosclerosis.
Instead, they should be limited or avoided if possible:
- The animal-derived fats like butter, lard, lard and cream;
- The industrial sweets (pastries, cakes, chocolate), because high in simple sugars and fats;
- red and fatty meats such as pork, goose, duck and sausages such as sausages, frankfurters, salami, mortadella;
- foods with high cholesterol content such as eggs, offal and crustaceans ;
- hard cheese, aged or fermented;
- canned fruit in syrup and fruit juices;
- carbonated and sugary drinks, but also spirits and coffee.