About-Cardio
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We provide our users the most up-to-date and accurate information on the treatment and prevention of cardio pathologies in accordance with current American and European clinical guidelines.
The information provided on this website is for educational purposes only and should not be considered medical advice. Always consult a licensed physician for diagnosis and treatment.
Heart-Friendly Foods: What to Eat for a Healthy Heart
Introduction
A heart-healthy diet is essential for preventing cardiovascular diseases, including heart attacks and strokes. The right nutrition can help control blood pressure, reduce cholesterol, and maintain a healthy weight—all of which contribute to good heart health.
Key Heart-Friendly Foods
1. Fruits and Vegetables
- Rich in vitamins, minerals, and antioxidants.
- High in fiber, which helps reduce bad cholesterol (LDL).
- Examples: Leafy greens (spinach, kale), berries, oranges, and tomatoes.
2. Whole Grains
- Good sources of fiber, which helps prevent heart disease.
- Help regulate blood sugar levels and lower cholesterol.
- Examples: Oats, brown rice, whole wheat, quinoa.
3. Healthy Fats
- Omega-3 fatty acids reduce inflammation and lower triglycerides.
- Healthy fats improve cholesterol levels.
- Examples: Fatty fish (salmon, mackerel), nuts (walnuts, almonds), olive oil, and flaxseeds.
4. Lean Proteins
- Essential for muscle health and metabolism.
- Avoid red meat and processed meats; choose lean proteins instead.
- Examples: Skinless poultry, legumes, tofu, and fish.
5. Low-Fat Dairy Products
- Provide calcium and protein without excess saturated fat.
- Help reduce blood pressure.
- Examples: Low-fat yogurt, skim milk, and cottage cheese.
6. Legumes and Beans
- High in fiber, protein, and essential nutrients.
- Help regulate blood sugar and cholesterol.
- Examples: Lentils, black beans, chickpeas.
7. Herbs and Spices Instead of Salt
- Lower sodium intake helps control blood pressure.
- Examples: Garlic, turmeric, ginger, basil.
What to Avoid
- Highly processed foods (contain trans fats and excess sodium).
- Sugary drinks and sweets (increase the risk of obesity and diabetes).
- Excessive alcohol and caffeine (can raise blood pressure and stress the heart).
Conclusion
A heart-healthy diet prioritizes fresh, nutrient-dense foods while minimizing processed and unhealthy options. Following a balanced diet along with regular exercise will help protect your heart and overall well-being.
Source recommendations
1. American Heart Association Dietary Guidelines
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
- https://www.ahajournals.org/doi/10.1161/cir.0000000000001031
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/what-is-a-healthy-diet-recommended-serving-infographic
- https://www.ahajournals.org/doi/10.1161/01.atv.0000238352.25222.5e
- https://www.heart.org/en/news/2023/04/27/heres-how-10-popular-diets-scored-for-heart-health
2. European Society of Cardiology – Diet and Lifestyle Recommendations
- https://www.escardio.org/The-ESC/Press-Office/Press-releases/what-should-i-eat-to-avoid-heart-disease
- https://www.ahajournals.org/doi/10.1161/circulationaha.106.176158
- https://www.sciencedirect.com/science/article/pii/S1567568821000039
- https://www.ahajournals.org/doi/10.1161/cir.0000000000001031
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
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If you or your loved ones experience any of these symptoms, you should consult a doctor in time. Remember that self-medication can be dangerous, and timely diagnosis will preserve the quality and life expectancy.
The heart is an organ that does not know how to "keep silent" if something goes wrong. Chest pain, shortness of breath, swelling, dizziness, and rhythm disturbances are the symptoms that require our attention. The best prevention of heart disease is careful attention to your health, regular checkups with a doctor, and a healthy lifestyle. Take care of your heart, and it will serve you for many years!
Our advantages:
Best practices from USA, EU and Japan
Our answers to your questions are based on the clinical recommendations of countries with the most developed healthcare systems in the field of cardiology in the USA, the EU and Japan.
Always up-to-date information
On a daily basis, we monitor for you all new scientific research publications in leading scientific journals on medical issues of interest to you.
We monitor all innovations and changes in the field of cardiac disease treatment on a daily basis.
We monitor all innovations and changes in the field of cardiac disease treatment on a daily basis.
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Every 3-5 years, half of the scientific approaches to treatment in the field of cardiology are reviewed as a result of specialized scientific discoveries. With us, you don't have to wait these years to learn about the best ways to treat you and your loved ones.