Cardiovascular Diseases And Dietary Recommendations

Author: Alexander Bruni Time for reading: ~3 minutes Last Updated: August 08, 2022

In this article, learn more about Cardiovascular Diseases And Dietary Recommendations. Nicotine has a vasoconstrictive effect and therefore raises blood pressure.

Diseases related to the heart and blood vessels are becoming more common in the practice of physicians. The transformation of the frequency of these diseases into a pandemic is due to both the prolongation of life and the change in diet and physical activity.

In the initial stages of most heart diseases, a change in lifestyle is recommended, given both a healthier diet and the inclusion of various sports activities in everyday life. Moderate physical training includes performing aerobic (cardio) exercises at least three times a week for 30 minutes.

Control of some chronic diseases can also have a protective effect against the onset of heart disease. For example, in diabetes , elevated blood sugar levels damage the structure of blood vessels and are therefore a prerequisite for an increased risk of cardiovascular events.

Regular cholesterol tests are also an integral part of heart disease prevention. Here, nutrition has its invariable significance associated with the reduced consumption of saturated fatty acids and their replacement with unsaturated ones. The reason lies in the fact that increased intake of unsaturated fatty acids increases the values of good cholesterol - HDL.

The role of HDL (high density lipoprotein) is to rob the accumulated fat deposits on the inner walls of blood vessels and transport them to the liver, while the function of LDL is exactly the opposite. Therein lies the danger of accumulation of cholesterol plaques in the vessels with increased intake of saturated fatty acids, which increase the amount of so-called bad cholesterol.

Frequent consumption of fish (at least twice a week), as well as the inclusion of more vegetable fats in the diet (olive oil, unrefined sunflower oil, linseed oil, etc.) increase the levels of unsaturated fatty acids in the body. Of the fish species, mackerel, salmon and tuna are good sources of omega-3 fatty acids .

Opinions are conflicting regarding low-fat dairy products, because if there is not enough intake of cholesterol with food, the body redirects its activity in the synthesis of endogenous cholesterol (produced in the body and not imported with food). Therefore, the recommendations for a rational diet emphasize the choice of dairy products with moderate fat content and, accordingly, the avoidance of full-fat and low-fat ones.

In terms of fruits and vegetables, they are a great source of various soluble and insoluble fiber, as well as antioxidants . Antioxidants neutralize harmful radicals, thus preventing them from having a damaging effect on the walls of blood vessels. Thus, their function reduces the risk of cardiovascular events.

It is best to eat fruits and vegetables fresh, but if this is not always possible, then at least choose those that have been frozen rather than canned. The reason lies in the fact that in canned foods are added certain amounts of salt or sugar, while in frozen - no.

Nicotine has a vasoconstrictive effect, which leads to a gradual increase in blood pressure. In addition, some of the ingredients in cigarette smoke act as free radicals on the walls of the vessels, leading to damage to their structure. Studies show that after 5 years of quitting smoking , the risk of cardiovascular disease in ex-smokers equals that in non-smokers.

It is important that fats do not exceed 30% of the daily intake, and they are mainly at the expense of unsaturated fatty acids. If it is impossible to obtain them with food, they can be taken as supplements - such are contained in fish oil capsules. Folic acid and vitamin B6 , which reduce the level of homocystin, which is associated with an increased risk of heart disease, also have a protective effect . 3964

Cardiovascular Diseases And Dietary Recommendations

Related Articles