Page 20 - Seniorstoday November 2021 Issue
P. 20
Thes Best Foods for a Healthy Heart | Diet
21 Foods to a
Healthier Heart
Before 2022
Dietary modification is the cornerstone of the prevention of cardiovascular
disease (CVD), writes Deepa Desa
It is of grave concern that the mortality saturated fats, sodium, red meat, refined
rate of cardiovascular disease (CVD) carbohydrates and sugar-sweetened
lately appears to be on the rise. This beverages.
is despite continued advances in Vegetable consumption is pivotal for
health care especially with regard to cardiovascular health and universally
cardiovascular research. We all know recommended. Whole fruits are similarly
of the sudden demise of fairly young recommended across a variety of heart-
people in their 40s due to a fatal cardiac healthy diets due to their antioxidant
arrest, especially during the past year. and anti-inflammatory effects, high
We also know too well that a poor diet satiety profile, and generally low
is a leading cause of obesity and Type glycemic index. Berries in particular
2 diabetes mellitus, which are leading are associated with flavonoids called
contributors to CVD morbidity and anthocyanins, which regulate endothelial
mortality. function and glycemic metabolism.
Although dietary modification is a Fish is an especially beneficial source of
cornerstone of CVD prevention, research Omega-3 polyunsaturated fatty acids.
points out that it is not implemented Japan has the highest ingestion of fish.
seriously. No surprise here it has the lowest risk
The focus must be on implementing a for Coronary Heart Disease (CHD) in the
general food plan that is high in fruits, world.
whole grains, legumes, and no starchy The majority of sodium consumption
vegetables (less white potatoes and in our typical diet comes from sodium
more broccoli), while low in trans-fats, added before consumer purchase,
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