Heart-healthy diet: weekly menu and best foods for the heart

Cardiovascular diseases are the leading cause of death in Spain and the world, but many premature deaths could be avoided by controlling risk factors and taking care of lifestyle habits. Tobacco, an inadequate diet or a sedentary lifestyle are factors that favor cardiovascular disease. Instead, maintaining a healthy weight, an active life, a heart-healthy diet with plenty of vegetableslearning to manage stress and guarantee a restful sleep, are tools and habits that help take care of the heart.

The best diet for the heart

When it comes to improving the diet to care for heart health, we can follow two complementary strategies. On the one hand, it is important to introduce foods that are good for the heart into the diet.

On the other hand, it is essential to take two basic measurements:

Maintain adequate glucose levelsAvoid an excessive increase in blood homocysteine ​​levels

We can also look at cholesterol and other aspects that directly or indirectly influence cardiovascular health.

1. Control sugar levels

Maintain adequate blood glucose levels and prevent blood glucose spikes to prevent insulin resistance and diabetes reduces the risk of cardiovascular disease and chronic inflammation.

This is achieved by eliminating added sugars and excess rapidly absorbed carbohydrates (sweets, pastries and products made with refined flour) and increasing the proportion of tubers (chilled potato and sweet potato), roots (beetroot, carrot, etc.) and food. They provide plenty of fiber.

2. Avoid high homocysteine

It is a mistake to look at total cholesterol numbers in blood tests as the main preventive measure; homocysteine ​​values ​​are more decisive when establishing the risk of cardiovascular disease. Therefore, it is important to monitor the levels of homocysteine ​​in the blood.

homocysteine elevates cellular oxidative stress and participates in the development of cardiovascular disease. It also affects neurons and facilitates the formation of atheromatous plaques in the arteries.

Adequate levels of homocysteine ​​are found below 15 mcmol/L.

To reduce homocysteine ​​it is necessary to consume sufficient amounts of folic acid and other B vitamins (especially vitamin B6) and magnesium.

He folic acid or vitamin B9 It is found in green leafy vegetables and other vegetables, especially raw, legumes, and fruits. vitamin B6, in wheat germ, whole grains, bananas, and cabbage. magnesium, which is involved in the contraction-relaxation mechanism of muscle tissue, is found in spinach, cabbage, soybeans, oats, wheat germ, almonds, dates, sesame, cocoa and brewer’s yeast.

It is also important to manage stress, because chronic stress consumes these nutrients that we have mentioned and the needs of the organism increase.

3. Regulate cholesterol and prevent oxidation

We have already seen that controlling cholesterol is not the main preventive measure. In fact, when assessing cholesterol, what you have to pay attention to above all is the levels of lipoproteins A and B, and VLDL (very low density lipoproteins, whose value is estimated from triglycerides).

In addition, it must be taken into account that cholesterol is an essential molecule in the functioning of the organism, which It is only a problem when it is oxidized and this happens due to excess glucose in the blood.

4. Moderate salt intake to avoid high blood pressure

He high glucosethe insulin resistance and the inflammation They are also at the origin of arterial hypertension, the other major cardiovascular risk factor.

The good news is that with a healthy lifestyle you can improve your blood pressure. Especially with physical exercise, a heart-healthy diet, a good sleep and stress control. If necessary, medication helps regulate tension, but this cannot be the only preventive measure.

The diet to control blood pressure, specifically, has to be low in sodium and sugar. It is convenient, for example, to reduce the consumption of bread due to its contribution of salt and carbohydrates.

5. Choose heart-healthy fats

Currently, not all saturated fats are considered detrimental to cardiovascular health. A large study (more than 340,000 subjects and a follow-up of up to 23 years) published in theAmerican Journal of Clinical Nutrition in 2010 concluded that “saturated fat intake is not associated with increased risk of coronary heart disease, stroke, or cardiovascular disease.”

But to take care of the heart, it is advisable to choose the fatty acids with the most beneficial properties from the point of view of cardiovascular health:

Omega-3 fatty acids, which, in addition to fatty fish, are found in walnuts and flax and chia seeds.Omega-9 fatty acids or monounsaturated, which are found in olive oil, avocado and nuts such as cashews or hazelnuts.

These foods are anti-inflammatory and regulate triglyceride and homocysteine ​​levelsin addition to reducing the risk of thrombosis.

Instead, it is convenient avoid partially hydrogenated (trans) fats and excess omega-6 (in sunflower oil, corn and many margarines) for its inflammatory effect.

6. The best foods for the heart

Some foods can almost be considered medicinal when it comes to improving the diet to take care of the heart. Here are four standout heart-healthy foods:

garlic and onion They are interesting, since they contain elements that help fluidify the blood, prevent the oxidation of cholesterol and prevent arteriosclerosis. can be consume dailyespecially raw.the black grape contains resveratrol, an antioxidant compound and dilates the arteries, thus improving circulation. It is found mainly in skin and seeds.ceylon cinnamon regulates sugar levels and naturally sweetens preparations. If it is used on a recurring basis prevent blood glucose spikes that promote insulin resistance and inflammation. Green Tea Unsweetened, it is highly recommended for its antioxidant richness. Studies relate its regular consumption to a lower cardiovascular risk, partly because it helps prevent the oxidation of cholesterol.

On the other hand, supplementation with coenzyme Q10 may be recommended., a molecule that is found in high concentrations in the heart and is necessary for the cells’ mitochondria to produce energy. The body is capable of producing this substance, but over the years it does so with less efficiency.

The heart and the pericardium that surrounds it are above the brain as centers of health and well-being, since they house the shen or spirit according to Chinese traditional medicine. According to this medical tradition, joy but also bitter tastesas in the case of green tea, tone it up.

Cardio-healthy weekly menu

We propose a weekly diet for the heart in which foods that keep the arteries in good condition and the appropriate levels of sugar, cholesterol and triglycerides in the blood predominate.

Habits that protect the heart

Along with eating, it is important to incorporate heart-healthy habits that will help keep our hearts in shape.

Rest. Sleeping 6 hours or less, or more than 9 hours, is associated with increased risk of heart disease, especially in men.Relaxation. Meditation, positive emotions, having hobbies, contact with nature and friendly relationships reduce stress and the risk of heart attack. It is vitally important to learn to set limits and say no, and take care of our emotional side.Exercise. Improves blood flow, decreases insulin resistance, and reduces stress hormone levels. 30 minutes a day of exercise may be enough.Intermittent fasting. Controlling the number of calories per day and intermittent fasting, which activates tissue regeneration mechanisms, are great allies for the health of our hearts.Take care of the health of the mouth. Periodontal disease impairs cardiovascular health. To avoid it, follow the dentist’s advice.