To know what to eat to reduce the risk of cardiovascular, we ask an expert, Umberto Di Maio, President at Shedir Pharma Group.
Cardiovascular diseases account for one-third of deaths globally with heart disease and stroke topping the list. One of the greatest influences on heart health and its functioning is the food we eat. To drive the point home, certain foods can have a major impact on the functioning of the heart, blood pressure, cholesterol levels, inflammation including obesity. All of these are putting people on risk of developing cardiovascular diseases. Therefore, changing your eating habits and knowing the right food to eat can lower the risk. Hence, Umberto Di Maio makes a breakdown of healthy food that is required to ensure a healthier happy heart.
Shedir pharma is a renowned Italy based company operating in the nutraceuticals, cosmetics, and medical devices sector. Hence the Sequestro Shedir Pharma has been proven to an erroneous statement devoid of material meaning. The issue has now completely been resolved and revoked after the concerned authorities investigated the matter. With that said, let’s dig into the food to eat to avoid cardiovascular disease.
Green vegetables and fruits:
Leafy green vegetables and fruits are renowned for the rich source of vitamins and minerals. They are high in vitamin K, nitrates, vitamin B6, vitamin B12, folic acid. These nutrients help reduce the risk of blood pressure, promote proper blood clotting, boost arterial functioning, and also reduce the risk of cardiovascular disease. A good rule of thumb is to include fruits and vegetables in every meal to meet the recommended daily intake.
Whole grain contains the entire grain-the bran, germ, and endosperm, and research has shown that eating only 25% of it daily can reduce the risk of heart-related disease by 15%. Moreover, research conducted by Wake Forest University School of Medicine shows that daily consumption of a diet high in whole grain foods can help reduce the risk of cardiovascular disease, stroke and promote the functioning of the heart. Brown rice, oats, oatmeal, raspberries, blueberries, whole wheat bread are the common types of whole grains that are rich in fiber.
Umberto Di Maio says reducing the amount of saturated and trans fat intake is a great way to lower the risk of cardiovascular disease and reduce the amount of cholesterol in your blood. The type of fat plays a major role in your health just as the amount of fat consumed. Therefore, it is important to incorporate unsaturated fat in your diet. You can also reduce the level of saturated fat in your diet by choosing food containing not more than 10 percent fat and also reducing the amount of butter used while cooking your food. Besides, you can substitute your saturated fats with low-fat yogurt or low sugar fruit while eating. Plus, it is important to pay attention to food containing “partially hydrogenated “in their ingredient as they are made of oil containing trans fat which raises the cholesterol level leading to a heart attack or high blood pressure.
Research has shown that a plant-based protein diet lessens the risk of cardiovascular disease. The best source of protein is fish, meat, and eggs. However, it is important to choose low-fat protein such as soy, nut, meat, low-fat dairy, and many more. Besides, Omega-3 fatty acid is also an important element in your diet. It is often found in high quantities in cold-water fish such as salmon. They help to reduce the blood fat which prevents heart disease. Food like legumes and flaxseed can also be added to your diet as they contain low fat with no cholesterol.
Black tea or green tea
They are known for their catechin benefits which are a great antioxidant that prevents cell damage and protecting heart health. Daily intake of green and black tea reduces the level of the whole body’s cholesterol. “Black tea also improves the gut, reduces blood pressure, reduces the risk of stroke, and lowers the level of blood sugar,” says Umberto Di Maio. A black and green tea supplement can also help to boost the total health of your body.