Heart Disease : How To Prevent It And What Foods To Eat For A Healthy Heart

According to the Pan American Health Organization (PAHO), these types of diseases are the leading cause of death in the Americas. Approximately 2 million people die from heart or blood vessel conditions.

“The most common cardiovascular disease, or the one for which we have the most visits to our clinics, is coronary heart disease. This occurs when the coronary arteries are very narrow or become blocked, perhaps by fat. The symptoms are chest pain, myocardial infarction or stroke,” says Carlos Cruz, cardiologist.

This group of diseases also includes cerebrovascular diseases, which are conditions of the blood vessels that supply blood to the brain; peripheral arterial diseases which correspond to diseases of the blood vessels that supply blood to the upper and lower limbs; rheumatic heart disease, which are lesions of the heart muscle and heart valves due to rheumatic fever, a disease caused by streptococci.

As well as deep vein thrombosis and pulmonary embolisms, which are blood clots in the veins of the legs, which can break off and lodge in the vessels of the heart and lungs.

Heart attacks and strokes are acute events that are mainly caused by blockages that prevent blood from flowing to the heart or brain. The most common cause is the formation of fatty deposits on the walls of the blood vessels that supply these organs, according to the World Health Organization (WHO).

Symptoms

Symptoms will depend on each cardiovascular disease and may be different between men and women. However, the most common are chest pain, shortness of breath, pain, numbness weakness or coldness in the legs or arms if the blood vessels in the body parts are narrowed; pain in the neck, jaw, throat, upper abdomen or back.

How to prevent heart disease

The risk of certain heart diseases is increased by tobacco use, high blood pressure, high cholesterol, unhealthy diet lack of exercise, and obesity.

Cardiologist Carlos Cruz says that age is a risk factor for heart disease because ageing increases the risk of arteries narrowing and the heart weakening; also gender, because men are more likely to have one of these disorders; likewise, if there is a family history.

Diabetes, stress, poor dental hygiene and a sedentary lifestyle are also factors that influence the risk of having heart problems.

For this reason, specialists indicate that to prevent this type of disease, it is recommended not to smoke, to exercise at least 30 minutes a day, to keep blood pressure and cholesterol under control and, if diagnosed with diabetes, to keep it under control. In addition, a healthy diet is recommended.

Foods to protect your heart

“The risk of suffering from cardiovascular disease increases due to an unhealthy diet, which is characterized by a low consumption of fruits and vegetables and a high consumption of salt, sugars and fats. An unhealthy diet contributes to obesity and overweight, which in turn are risk factors for CVD,” the Pan American Health Organization (PAHO) said.

Gemma Chiva-Blanch, associate professor and researcher at the Universitat Oberta de Catalunya (UOC) Health Sciences Faculty, recommends 10 foods or food groups to keep your heart healthy.

1. Olive oil

Olive oil is a monounsaturated fat that has heart-healthy properties. As for extra virgin olive oil, beyond fat, it also contains polyphenols and the protective effect on the heart is even greater.

2. Nuts and dried fruits

Nuts, but walnuts in particular, contain polyunsaturated fatty acids, tocopherols and phytosterols, which help reduce bad cholesterol (LDL) levels in the blood.

3. Legumes

To enjoy the cardioprotective effects of legumes, you should consume four servings a week. They are a food rich in protein and fibre, and affordable for all budgets.

4. Bluefish

Bluefish (sardines, anchovies, salmon, etc.) are very rich in unsaturated omega-3 fatty acids, which are essential for our body and also help prevent platelets from activating and forming blood clots. It is advisable to eat it twice a week, especially the smaller ones, such as sardines or anchovies, since they accumulate less heavy metals and are also affordable.

5. Forest fruits

All red-purple berries (strawberries, raspberries, blackberries, blueberries, sloes, etc.) are very rich in polyphenols, which have antioxidant and anti-inflammatory properties and help keep our hearts in good shape.

6. Garlic

Although it is a food with a strong flavour and should be consumed in small quantities, garlic is very rich in compounds that can reduce the risk of suffering from heart disease. One of them is allicin, which is precisely responsible for its characteristic aroma. Incorporating it into our dishes daily is a good exercise for our hearts.

7. Yellow vegetables and greens

In general, high consumption of fruits and vegetables helps our hearts stay healthy. Yellow vegetables, in particular, are very rich in carotenes, and a high intake of carotenes is associated with a lower risk of heart disease. Therefore, it is advisable to eat carrots, sweet potatoes, orange melon, peppers mangoes, papaya, apricots, loquats, pumpkins, etc.

8. Whole grains

Whole grains are very rich in fibre andmineralsl, and have been shown to help prevent type 2 diabetes and cardiovascular disease. When buying bread, pasta or cereal in grain form, it is preferable to buy whole grain.

9. Spices

Beyond enriching the flavour of dishes, spices such as turmeric, curry, pepper, chillies, etc. are very rich in substances that help control blood sugar and cholesterol levels and, therefore, maintain a healthy heart.

10. Green tea

Green tea is rich in polyphenols, which, as we have seen, have many heart-healthy properties. It is interesting to replace some coffee during the day with green tea, or simply incorporate it into your diet. Green tea consumption is widely associated with a lower cardiovascular risk.