Ten foods you shouldn’t eat

Style healthy eating At heart, the emphasis is on vegetables and fruits. On the other hand, processed meats, fried foods, sugary drinks or packaged soups can affect cardiovascular health. Thus, unhealthy diet and lack of exercise cause heart aging.

Cardiovascular diseases affect 26.5% of the Spanish population. Risk factors that negatively affect this organ include high cholesterol, high blood pressure, diabetes, or a sedentary lifestyle. On World Heart Day, Gemma Chiva-Blanche, professor at the Department of Health Sciences at the Open University of Catalonia (UUC), remembers the importance of caring for this vital organ through a healthy diet. “While many foods are good for the heart, there are others that, when consumed in excess, can increase the risk of heart disease,” he explains.

In fact, cardiovascular disease is the leading cause of death among women, surpassing even any type of cancer. For this reason, Corazón de Mujer aims to raise awareness of this reality and the need for awareness campaigns to prevent it. On the occasion of World Heart Day, which will be celebrated on September 29th under the theme “Use your heart for action”, the experts of this Movement are sharing the manifesto “Women’s Heart Law”, with which they invite you to action. Reducing mortality is possible because 80% of cases are preventable.

Nutrition expert Gemma Chiva-Blanche highlights ten foods that are bad for your heart to raise awareness of the importance of a balanced diet.

1. Processed meat

These cold cuts, sausages, sausages, bacon and other processed meats contain high levels of saturated fat, sodium and some additives that can raise cholesterol levels, blood pressure and therefore the risk of heart attack.

2. Red meat

Although red meat is a source of protein and iron, excessive consumption of red meat, especially fatty varieties, is associated with an increased risk of cardiovascular disease due to its high saturated fat content.

3. Fried foods

French fries, hash browns, battered foods and other fried foods, especially those fried with industrial oils, are high in trans fat and can raise LDL (bad) cholesterol. In addition, they are often high in salt or sugar and high in calories, so they can increase the risk of obesity, raise blood pressure and cause heart problems.

4. Sweet drinks

Soft drinks, packaged juices, energy drinks and other high-sugar drinks contribute to weight gain, diabetes and other risk factors for cardiovascular disease.

5. Industrial confectionery products

Cookies, cakes, ice cream, chocolate, commercial baked goods and other similar foods often contain trans fats, added sugars and empty calories, which, like fried foods, can negatively impact heart health.

6. Sugar porridge

Many breakfast cereals, especially those marketed to children, contain large amounts of added sugar. Choose low-sugar, whole grains and add fresh fruit or nuts for a healthy, nutritious breakfast.

7. Packaged pasta, soups and creams.

Many packaged soups and creams contain high levels of sodium, which can increase blood pressure and the risk of heart problems.

8. Commercial sauces

Some commercial sauces, such as ketchup and mayonnaise, or salad dressings may contain high levels of sugar, sodium and unhealthy fats, which can affect heart health if consumed in excess.

9. Salty snacks

Chips, crackers, pretzels and other salty snacks such as salted and roasted nuts are often high in sodium and unhealthy fats, which can raise blood pressure and increase the risk of heart disease.

10. Drink too much alcohol

Although no more than one drink per day may be cardioprotective, drinking too much alcohol can raise blood pressure, weaken the heart muscle, and contribute to other health problems affecting the heart.

The teacher reminds us that moderation and balance are the key to healthy eating. “You can enjoy these foods occasionally and in small portions as long as you prioritize a diet rich in fresh foods (fruits, vegetables, nuts, legumes), whole and lightly processed grains, and sources of lean protein such as fish or processed foods.” peels. poultry and legumes,” he notes.

What Causes Heart Aging

Salvador Matsip, professor of medical research at the UOC and an expert in the field of molecular genetics, also emphasizes that the heart is especially sensitive to poor diet and lack of exercise. “If we eat too much fat, especially fat from land animals, and lead a sedentary lifestyle, heart health suffers, and the changes seen in the heart correspond to those of accelerated aging. Lack of blood pressure control also works in this sense,” he warns.

The heart is essentially a muscle, and muscle is one of the tissues in which changes are most noticeable with age. Macip emphasizes the importance of maintaining a balanced diet and regular exercise to slow down aging. “In the future, we may have drugs that can slow down heart degeneration due to age, but there is still a lot of research to be done,” he says.

Although genetics also plays a role in cardiovascular health, it is difficult today to calculate what percentage is genetic and what is environmental, since both aspects have important influences. “We don’t yet know how to accurately measure long-term risk of cardiovascular problems; So the best thing we can all do is try to live as healthy a lifestyle as possible,” concludes Masip.

How to have a healthy heart

According to experts at the Women’s Heart Movement, the key to keeping a woman’s heart in good health lies in six very specific areas: exercise, diet, habits, screenings, research and awareness campaigns. “In all these areas, women can intervene to take care of their own hearts and the hearts of others by actively participating in awareness campaigns and research,” comments Dr. Fernandez-Friera.

1. Move your heart: Increased physical activity reduces the risk of cardiovascular disease by 30-40%. For this reason, WHO recommends doing at least 150–300 minutes of moderate aerobic physical activity or 75–150 minutes of vigorous exercise each week. Aerobic activities such as brisk walking, running, swimming, cycling, playing tennis or dancing improve blood circulation, which promotes adequate blood pressure and heart rate. Strength training (with kettlebells, barbells, resistance bands, or push-ups, squats, and pull-ups) improves metabolism, prevents bone loss, and improves muscle health. Movement experts advise choosing a sport that you enjoy because it helps create a routine that protects your heart and overall body.

2. Feed your heart: Proper nutrition helps prevent many risk factors for cardiovascular disease: obesity, hypertension, hypercholesterolemia, diabetes… It should be based on the consumption of slowly digestible sugars: fruits, vegetables, legumes, rice, pasta and cereals, preferably whole. It is recommended to eat oily fish at least three times a week as they are rich in omega-3, and also increase your intake of healthy fats through extra virgin olive oil, nuts, avocados, etc. Ideally, you should avoid saturated fats, processed foods and added sugar.

3. Value your heart: It is important to undergo periodic examinations. European prevention guidelines recommend that women have their hearts checked between 45 and 50 years of age and, depending on the results, individualized monitoring. From Corazón de Mujer they explain that by applying non-invasive technologies in specific imaging tests, cardiologists can anticipate the disease and prescribe the necessary preventive measures for each case. Knowledge of the condition of the heart and arteries allows us to identify the presence of atherosclerotic plaques and aneurysms even before the onset of symptoms, and for this it is enough to conduct 2D and 3D ultrasound of blood vessels.

4. Add your heart: Raising public awareness of women’s cardiovascular health and ensuring the cooperation of as many people as possible is vital to reducing mortality rates. Participation in information campaigns helps spread educational and preventive knowledge, which has a positive effect on women’s health. It is very important to convey the need for prevention to any woman, be it a mother, friend, daughter, grandmother, sister. Each conscious person could have one less death.

5. Listen to your heart: From a prevention perspective, the ideal scenario would be one in which people are taught healthy lifestyle habits in school, primary care physicians are more involved in recognizing risk factors, and in which women identify their own symptoms associated with the disease. . Also create more women’s special units to detect, diagnose, treat and prevent cardiovascular diseases, as well as contribute to research.

6. Examine your heart: In reality, when women are underrepresented in clinical research and publications, it is critical to promote research that advances medicine.