Have you ever thought about why, despite the progress in the production of cardiovascular drugs, mortality continues to be the highest in the world? Nutritionists answer this question very clearly. Without denying or excluding the importance of drug therapy, they assign a great role to the composition of our food, both in prevention and in provoking heart disease. It is from the side of the "table" that we can significantly affect the state of the cardiovascular system if we include the necessary biologically active substances and compounds in the diet.
Omega-3 fatty acids. One of the most useful products for the heart are products with a high content of polyunsaturated fatty acids. They are recommended for coronary heart disease (angina), heart arrhythmia, atherosclerosis, high blood pressure. The most important of the polyunsaturated acids are essential fatty acids: linoleic acid and alpha-linolenic acid. They are not synthesized in the body and should come with food. Polyunsaturated fatty acids are found in large quantities in vegetable oils (corn, cotton, sunflower, sesame, etc.), as well as in soybeans, tofu cheese, fish and seafood.
Fiber (dietary fibers). Fiber has beneficially affect on the cardiovascular system and significantly reduces the level of cholesterol (including low density) in the blood. Besides, dietary fibers reduce blood pressure, reduce sensitivity to insulin and excess body weight, reduce the process of thrombosis. Feed fibers are contained in wholemeal products, wheat bran, citrus fruits, apples, green leafy vegetables.
Flavonoids. Flavonoids and their polymers contained in fruits, vegetables, berries, wine and giving them a bright, saturated color, change the course of metabolic processes and have a positive effect on the cardiovascular system. Studies have shown that the use of large quantities of flavonoids reduces cardiovascular mortality by 68%. The main source of this useful food component are apples, onions, broccoli, red wine, grapes, blueberries, and other berries. For the prevention of cardiovascular diseases, it is recommended to eat at least 400 mg of vegetables, fruits, and herbs per day.
Potassium. Potassium improves the activity of the heart muscle, helps to eliminate excess fluid. Most potassium in potatoes, pumpkins, cabbage, apricots, prunes, apricots, apricots, apricots, figs, rosehip fruits, black and red currant, parsley greens.
Magnesium. This element has a soothing, vasodilating and diuretic effect and supports the tone of the walls of blood vessels. Magnesium is rich in cereals - oatmeal, wheat, barley, buckwheat - as well as walnuts, peas, beetroot, carrots, salad, wheat bran, soybean meal, sweet almonds, bananas. American scientists have concluded that those who receive at least half a gram of magnesium every day - that's how much it is contained in one banana - the risk of a heart attack is reduced to a minimum.
Lycopene. Among all antioxidants, this component 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 contained in rosehip, watermelons, pink grapefruits, red pepper. But most of all lycopene in the skin of red tomatoes.
Heart and coffee.
A cup of coffee in the morning and one more at lunch are the acceptable dosage of coffee, dieticians say. Drinking more than four cups of strong coffee a day, you are already risking your heart.
Caffeine is not only invigorating, but it also acts as a stimulant, increasing blood pressure and the number of heartbeats, creating an extra burden on the heart. Therefore, many scientists argue that coffee abuse can significantly increase the risk of heart disease. So, if you drink more than 4-6 cups of coffee a day, the risk of cardiovascular disease increases.