Have you ever wondered why, despite the progress in the production of drugs for the treatment of cardiovascular diseases, the mortality from them continues to rank first in different countries of the world? Nutrition experts answer this question quite definitely. Without denying or excluding the importance of drug therapy, they assign a large role both in the prevention and provocation of heart disease to the composition of our food. 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.
Some of the healthiest foods for the heart are foods that are high in polyunsaturated fatty acids. They are recommended for coronary heart disease (angina pectoris), cardiac arrhythmia, atherosclerosis, high blood pressure. The most important of the polyunsaturated acids are the essential fatty acids: linoleic and alpha-linolenic. They are not synthesized in the body and must be obtained from food. Polyunsaturated fatty acids are found in large quantities in vegetable oils (corn, cottonseed, sunflower, sesame, etc.), as well as in soybeans, tofu, fish and seafood.
Fiber has a beneficial effect on the cardiovascular system and significantly reduces the level of cholesterol (including low density) in the blood. In addition, dietary fiber helps lower blood pressure, reduce insulin sensitivity and excess body weight, and reduce the process of thrombosis. Dietary fiber is found in whole grains, wheat bran, citrus fruits, apples, mushrooms and green leafy vegetables.
Flavonoids and their polymers, contained in fruits, vegetables, berries, wine and giving them a bright, rich color, change the course of metabolic processes and have a positive effect on the cardiovascular system. Studies have shown that high intake 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 greens per day.
Potassium improves the activity of the heart muscle, promotes the removal of excess fluid. Most potassium in potatoes, pumpkin, cabbage, apricots, prunes, dried apricots, figs, rose hips, black and red currants, parsley.