2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
We can heal the heart and prevent the causes of cardiovascular disease by lowering cholesterol, lowering blood pressure, lowering blood sugar and changing lifestyle. But the real question is what leads to high cholesterol, high blood pressure and high blood sugar in the first place.
In other words, this is how we eat, how much we exercise, how we deal with stress and the effects of toxins on the environment, which are the main causes of high cholesterol, high blood pressure and high blood sugar. This is what determines the risk of cardiovascular disease.
Research clearly shows that changing the way we live is a much more powerful intervention to prevent cardiovascular disease than any other drug.
In a study of 23,000 people, experts examined four simple behaviors: smoking, exercising 3.5 hours a week, a healthy diet (fruits, vegetables, beans, whole grains, nuts, seeds and limited amounts of meat), and maintaining a healthy weight (BMI). <30) lead to a 93% reduction in diabetes, 81% of heart attacks, 50% of strokes and 36% of all cancers.
Our lifestyle and environment influence the underlying causes and biological mechanisms leading to disease: changes in gene expression that modulate inflammation, oxidative stress, and metabolic dysfunction. These are the real reasons that make us sick.
Dietary recommendations for the prevention of cardiovascular disease
The first step in preventing cardiovascular disease is to eat a healthy diet. Increase your intake of whole grains, rich in phytonutrients, plant molecules that give your body the nutrients it needs. Here are some practical tips:
1. To avoid blood sugar imbalance, which increases the risk of cardiovascular disease, eat protein with every meal, even at breakfast. This will help you avoid sudden rises in your blood sugar.
2. Use lean animal proteins such as fish, turkey, chicken, lean cuts of lamb and even vegetable proteins such as nuts, beans and tofu.
3. Combine protein, fat and carbohydrates in every meal. Never eat carbs alone.
4. For the same reasons, avoid white flour and sugar.
5. Eat high-fiber foods, ideally at least 50 grams a day. Beans, whole grains, vegetables, nuts, seeds and fruits contain useful fiber.
6. Avoid all processed foods, including fizzy drinks, juices and diet drinks, which affect sugar and lipid metabolism. Liquid calories and sugar are the biggest players in obesity, diabetes and heart disease.
7. Increase omega-3 fatty acids by eating wild salmon, sardines, herring, flaxseed and even seaweed.
8. Reduce saturated fat
9. Eliminate all hydrogenated fats found in margarine and processed oils, as well as many pasta and processed foods.
10. Instead, use healthy oils, such as olive oil (especially cold-pressed olive oil), cold-pressed sesame oil, and other nut oils.
11. Avoid or reduce alcohol, which can increase triglycerides and fats in the liver and create a blood sugar imbalance.
12. Don't allow yourself to get hungry. Eat every 4 hours to keep your insulin and blood sugar normal.
13. Try not to eat three hours before bedtime.
14. Have a good breakfast with protein every day. You can start with a protein shake or eggs.
15. Include flaxseed every day in your diet. This can lower cholesterol by 18%.
16. Drink green tea, which can help lower cholesterol.
17. Use soy foods such as soy milk, peeled soy nuts, tempeh and tofu, which can help lower cholesterol by 10%.
18. Eat at least eight to ten servings of colorful fruits and vegetables a day that contain vitamins, minerals, fiber, phytonutrients, antioxidants and anti-inflammatory molecules.
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