Diet and cardiovascular
The cardiovascular form the the first cause of death at the global level. The risk factors of cardiovascular grow rapidly due to the sedentary lifestyle, stress, poor diet and other habits of modern societies that take us away from a healthy lifestyle. Through the balanced diet we can not only reduce the risk of cardiovascular disease, but also to strengthen the heart of our operation, offering in our body all the nutrients it needs in the right amounts and proportions.
Risk factors of cardiovascular disease
In the prevention and management of diseases, the risk factors are categorized often modifiable and non-modifiable, depending on whether we can change them to reduce the risk of disease. Modifiable risk factors are those who are under our control and are subject to change or be improved with appropriate intervention, changes in lifestyle and medical treatment, in contrast with the non-modifiable.
Non-modifiable factors
- Increasing age (men >45 years, women >55 years)
- Heredity
- Gender (male)
- A heart attack or stroke in the past
Modifiable factors
- Overweight-obesity
- A diet rich in saturated fat and calories
- Hypertension
- Hypercholesterolemia
- Diabetes mellitus
- Personalized response to stress
- Smoking
- Alcohol abuse
- Use of prohibited substances
- Physical inactivity
Younger risk factors for the occurrence of early cardiovascular disease
- Left ventricular hypertrophy
- Elevated homocysteine levels
- Hypertriglyceridemia
- Elevated levels of lipoprotein (a)
- Oxidative stress
- Hypercoagulability and decreased activity of the fibrinolytic mechanism
- Markers of inflammation (e.x. C - reactive protein)
- Infectious agents
Be noted that the atherosclerotic process begins in the earliest days of childhood, therefore, is very important early prevention.
The diet affects the risk of cardiovascular diseases through the following biological mechanisms:
- Lipid levels
- Blood pressure
- Heart rate
- Oxidative stress
- Thrombotic tendency
- Insulin insensitivity
- Systemic inflammation
- Homocysteine levels
European guidelines for the primary prevention of cardiovascular
The european guidelines for the primary prevention of cardiovascular disease aim to reduce the frequency of their occurrence. Based on these guidelines, attention should be paid to the following points of our food:
- Healthy body weight.
- Consumption of saturated fatty acids <7% of the total energy intake. For example, on a diet of 2000 kcal, less than 140 kcal may originate from saturated fats. Saturated fat you find in animal origin foods such as lamb, pork, beef, veal, chicken, turkey, rabbit, and full fat dairy.
Consumption trans fatty acids, the less possible as and no
(<1% of total energy intake). Trans fatty acids you find in processed foods, foods ταχυφαγίου, products, bakery and pastry, vegetable oils that have been subjected to hydrogenation, legacy hard margarines, food cooked in vegetable oils as well as in the fat of milk, beef and butter.
- <5 grams of salt/day. It's about 1 teaspoon of salt, but this should be taken into account and the salt that is already in the food. It is important to consult the relevant label food before consumption of the product.
- 30-45 grams of fiber/dayfrom whole grain products, fruits, vegetables, and legumes.
- At least 200 grams of vegetables/day and 200 grams of fruit/day.
- Consumption fish at least 2 times/ weekwith one of them being an oily fish such as salmon, anchovy, mackerel, sardine, horse mackerel, flounder.
- Limit alcohol in cases where it is consumed already.
Up to 2 glasses for men and up to 1 drink for women per day.
- Minimize beverages and foods containing added sugars.
Men
Women
Example: 1 can of soda contains about 7 teaspoons of sugar give you 140 calories.
