Cardiovascular Diseases and Nutrition

Cardiovascular Diseases and Nutrition: A Roadmap to Keep Your Heart Healthy
1.   Entry

Cardiovascular diseases (CVD) are diseases that affect the heart and blood vessels and are one of the most common causes of death worldwide. It is vital to adopt the right eating habits to reduce the risk of CVD and maintain a healthy life. This brochure has been prepared to explain how a healthy diet affects cardiovascular health, what foods should be consumed and foods that should be avoided.

2.   The Effect of Nutrition on Cardiovascular Health

Nutrition is one of the main factors that directly affects cardiovascular health. Below are some important points about the positive effects of a healthy diet on CVD:

  1. Controlling Cholesterol Levels: Saturated fats and trans fats can increase cholesterol levels and lead to clogging of the arteries. Sources of healthy fats, such as olive oil, avocado and nuts, help to reduce bad cholesterol levels.
  2. Regulating Blood Pressure: Excessive salt consumption can contribute to high blood pressure and therefore the risk of CVD. Potassium-rich foods (bananas, potatoes, spinach) can help balance blood pressure.
  3. Antioxidant and Fiber Consumption: Foods such as fruits, vegetables and whole grains contain antioxidants and fiber. These components support heart health by fighting free radicals and regulating digestion.
  4. Omega-3 Fatty Acids: Omega-3 fatty acids reduce triglyceride levels and regulate heart rhythm. Oily fish (salmon, sardines) and vegetable sources (flaxseeds, walnuts) contain omega-3 fatty acids.
  5. Salt Intake: High salt consumption may increase the risk of high blood pressure. Limiting salt intake can help keep blood pressure under control.
3.   Healthy Eating Recommendations

1.   Increase the Consumption of Vegetables and Fruits:

  • Colorful and Varied Choices: Try to consume at least 5 servings of vegetables and fruits per day. Colorful vegetables and fruits are full of different vitamins and minerals.
  • Fresh and In Season: Choose products that are as fresh and in season as possible.

2.   Turn to Whole Grains:

  • Instead of White Bread: Instead of white bread, rice and pasta, consume whole grain bread, brown rice and whole wheat pasta.
  • Oats and Quinoa: Include whole grains such as oatmeal and quinoa in your diet.

3.   Prefer Healthy Fats:

  • Reduce Saturated Fats: Limit foods that contain saturated fats, such as butter, margarine, and red meat.
  • Olive Oil and Avocado: Choose healthy sources of fats such as olive oil, avocado, fish and nuts.

4.   Choose the Right Protein Sources:

  • Lean Meat and Fish: Choose lean meats such as chicken, turkey and fish.
  • Vegetable Proteins: Add vegetable proteins such as lentils, chickpeas, beans and soy products to your diet.

5.   Reduce Sugar and Salt Consumption:

  • Sugary Drinks and Sweets: Limit sugary drinks and sweets.
  • Beware of Hidden Salts: Pay attention to hidden salts found in prepared foods and restaurant dishes. Check the salt content by reading the labels.
4.    Healthy Recipe Suggestions

1.    Colorful Vegetable Salad:

  • Ingredients: Red pepper, cucumber, tomato, carrot, spinach, olive oil, lemon juice.
  • Preparation: Chop the vegetables, mix and drizzle with olive oil and lemon juice.

2.    Breakfast with Oats:

  • Ingredients: Oatmeal, milk or vegetable milk, banana, walnuts, cinnamon.
  • Preparation: Cook oatmeal with milk, add sliced banana, walnuts and cinnamon to it.

3.    Baked Salmon and Vegetables:

  • Ingredients: Salmon fillet, broccoli, carrots, olive oil, lemon, spices.
  • Preparation: Place the salmon fillet and chopped vegetables on greaseproof paper, season with olive oil and spices, bake in the oven.
5.    Foods to Avoid

 1.    Processed Foods:

  • Ready Meals: Processed foods such as canned soups, frozen pizza and ready-made pasta sauces contain high amounts of salt and additives.
  • Processed Meats: Processed meat products such as sausages, salami and sausage contain high saturated fat and sodium.

2.    Sugary Foods and Drinks:

  • Carbonated Drinks: Carbonated drinks and fruit juices contain high amounts of sugar.
  • Desserts: Cakes, cookies and confectionery contain an excess of calories and saturated fat.

3.    Saturated and Trans Fats:

  • Fast Food: Fast food products often contain trans fats and are harmful to heart health.
  • Margarine and Hydrogenated Oils: Avoid foods that contain these types of fats.