Heart health directly depends on lifestyle, and especially on daily diet. Cardiologists emphasize that properly selected nutrition can significantly reduce the risk of cardiovascular diseases, help regulate blood pressure and maintain optimal cholesterol levels in the blood.
One of the basic principles of a heart-healthy diet is to regularly consume foods rich in fiber. These include whole grains, vegetables, fruits, and legumes. Fiber helps lower “bad” cholesterol, improves digestive function, and helps stabilize blood sugar levels.
The right type of fat also plays an important role. Cardiologists advise including foods rich in omega-3 fatty acids in the diet, including fatty fish, nuts, and seeds. These fats reduce inflammation in the blood vessels, improve blood circulation, and reduce the risk of blood clots. At the same time, experts recommend avoiding trans fats and overly processed foods, which negatively affect the condition of the blood vessels.
Equally important is a balanced intake of proteins. Preference should be given to chicken, turkey, fish and legumes. Limiting red meat and processed meats, such as sausages and hot dogs, helps reduce the risk of atherosclerosis.
Brightly colored fruits and vegetables are a source of antioxidants, vitamins, and minerals essential for cardiovascular health. Spinach, broccoli, carrots, red peppers, berries, and citrus fruits are especially beneficial, as they help reduce oxidative stress and maintain blood vessel elasticity.
Doctors pay special attention to salt and sugar consumption. Excess salt contributes to increased blood pressure, and excessive sugar can provoke inflammatory processes in blood vessels and contribute to weight gain. Experts advise limiting ready-made sauces and processed foods, replacing them with natural spices, herbs and lemon juice.
Regular small meals, adequate hydration, and calorie control help maintain a healthy heart in the long term. Combined with moderate physical activity, following these recommendations significantly reduces the risk of heart disease and has a positive effect on overall well-being.
