Cardiovascular diseases are still the leading cause of death in the world. This means that the largest number of deaths in the world occur as a consequence of these diseases. If we have some cardiovascular disease, it can lead to a heart attack, which, unfortunately, sometimes ends with a fatal outcome, or with a marked decrease in the quality of life. We offer you a few diet tips that can help you prevent a heart attack.
Diet tips for reducing the risk of a heart attack
With proper nutrition we can reduce the level of LDL cholesterol and increase the level of HDL cholesterol in the blood, reduce the level of triglycerides, thus protecting our blood vessels from atherosclerosis and our heart from a heart attack.
1. Avoid foods rich in cholesterol and saturated fatty acids (red meat, full-fat dairy products, egg yolk …)
2. Eat more fruits and vegetables. Women who consume 5-10 servings of vegetables and fruits per day have a three-time lower risk of developing coronary artery disease.
3. Use large amounts of foods rich in carotenoids. A study found that the consumption of fruits and vegetables rich in carotenoids reduces the concentration of C-reactive protein in the blood plasma (this protein is associated with inflammatory processes and a higher risk of heart disease.)
4. Substances called flavonoids have also been shown to be useful in the prevention of heart disease. Flavonoids are most commonly found in kale, broccoli, black grapes, apples, cereals.
5. Eat more legumes (lentils, beans, peas, soy). A study involving 9000 participants showed that people who consume legumes four times a week have a 22% lower risk of cardiovascular disease than those who consume legumes once per week or less often.
6. Drink black grape juice. This habit will help you to raise the level of HDL cholesterol.
7. Eat avocados. This can help in lowering your blood cholesterol levels.
8. Eat nuts, more often. Walnuts are the best, but other nuts are also very effective in reducing the level of serum cholesterol.
9. Start using oats in your diet. Oats reduce the level of bad cholesterol.
10. Choose whole grains instead of refined grains, because whole grains contain soluble fiber that also lowers cholesterol levels.
11. Use high-quality oils. As you know extra virgin olive oil is one of the best and contains a large amount of monounsaturated fatty acid called oleic fatty acid.
12. Use low-fat dairy products.
13. Avoid eating red meat, and consume more legumes and fish.
14. Drink water in sufficient quantities.