To reduce the risk of cardiovascular disorders, you must absolutely break your bad eating habits. Here’s how.
- Increase your intake of vegetables and grains
- Avoid prepared meals that are too salty
- Eat foods with a low glycemic index
The National Health Nutrition Program recommends eating at least 5 servings of fruits and vegetables per day. They represent the quantity necessary to satisfy the needs of the organism in micronutrients, essential for its good functioning.
In addition, fruits and vegetables contain many antioxidant substances that help prevent cell oxidation and thus fight against cell aging. An essential consumption for the prevention and treatment of cancer, as well as to limit the risks of cardiovascular diseases.
Increase Your Intake Of Legumes And Grains
Fiber plays different roles in the body, such as regulating gastrointestinal function, lowering cholesterol levels and managing blood sugar (blood sugar levels). Found especially in legumes (lentils, chickpeas, peas, etc.) and cereals, they also contribute to the feeling of satiety, which helps in weight management by reducing energy intake. Fiber therefore appears to be essential for food and good cardiovascular health.
Avoid Prepared Meals That Are Too Salty
Although the body needs sodium, salt has never been part of the human diet. The body is not used to the high doses present in particular in prepared dishes, added for better preservation or to enhance their taste.
This overconsumption has harmful effects on health, in particular on the condition of the blood vessels. As many studies show, too much salt is correlated with increased blood pressure and the risk of cardiovascular disease.
Eat Foods With A Low Glycemic Index
Each food has a glycemic index (GI): if it is greater than 70, it is considered high, while if it is less than 55, it is said to be low. The larger it is, the stronger the glycemic response will be. High GI carbohydrates suppress the feeling of hunger quickly and briefly (lasting one hour after ingestion). Low GI carbohydrates, for their part, act on hunger between 2 and 6 hours after ingestion.
Fat is not all bad for the body. Some, like monounsaturated and polyunsaturated fatty acids, are beneficial for health and would have a protective effect on cardiovascular function. These include omega-3s (flax seeds, fatty fish, certain vegetable oils, nuts, etc.), omega-6s (vegetable oils, seeds, cereals, etc.) and omega-9s (peanuts, avocados, hazelnuts, etc.).
Other fats, on the other hand, become dangerous to health when consumed in excess: this is the case of trans and saturated fatty acids, which increase the levels of “bad” cholesterol.