The World Heart Federation, with the support of the World Health Organization (WHO) and UNESCO, designated September 29, 2000 as the first World Heart Day. This date arose as a strategy to massively publicize the risks that cardiovascular diseases entail, as well as to promote their prevention, control and treatment.
Every year on this day, events are held in more than 100 countries to help raise awareness about diseases that affect the heart, since only myocardial infarction and stroke are responsible for the highest number of deaths. In the world 17 million lives are lost each year due to these two diseases.
The first step to combat the problems that affect the heart is to control risk factors, such as obesity, smoking and sedentary lifestyle. Problems that can only be reduced through a total change in habits.
First, you need to adopt a physical activation routine. The WHO recommends exercising 30 minutes, 5 days a week to reduce the risk of death from heart disease and cardiovascular disease. It also helps prevent high blood pressure, which affects one fifth of the world's adult population.
Food is the second most important factor in having a healthy heart, at this point some changes in your eating plan can do wonders in the prevention and control of the aforementioned diseases.
These are 3 basic adjustments you should make to your diet to keep your heart in good condition:
Eat low-fat foods
Limit foods with trans fat, saturated fat, and cholesterol, such as processed sweets, baked goods, fried foods, dairy, and high-fat meats. Choose foods with lean protein and use vegetable oils.
Includes foods with Omega 3
Omega 3 is a healthy type of fat that helps prevent arteries from getting blocked. It is advisable to include fish (not fried) in your diet at least twice a week, especially salmon, albacore, herring, rainbow trout, mackerel and sardines; since they are the types of fish that are high in omega 3 fatty acids. Other foods with this nutrient are soy products, walnuts, flaxseed and canola oil.
Bet on the nutritious!
Fruits, vegetables, legumes, nuts, and cereals contain large amounts of fiber, antioxidants, minerals, plant proteins, and B vitamins that protect heart health. Consuming virgin olive oil and nuts reduces systolic blood pressure, cholesterol and triglycerides in just 3 months. In addition, it increases good cholesterol.
