This is the perfect diet for your heart and improving cardiovascular health.
cardiovascular diseases They are the leading cause of death worldwide, affecting 520 million people. Spain, 42% of the population has at least one cardiovascular risk factor. The good news is that Up to 90% of heart attacks can be prevented by leading a healthy lifestyleas well as proper nutrition.
In this context Mediterranean diet It is presented as a powerful tool for protecting cardiovascular health. Dr. Ascension Marcos, director of the ICTAN Immunonutrition Group, claims that such a diet can delay the onset of cardiovascular disease for up to 3.5 years.
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What are the heart benefits of the Mediterranean diet?
- Increases HDL (good) cholesterol levels: HDL protects against the oxidation of LDL (bad cholesterol), preventing its deposition in the arteries and plaque formation.
- It is rich in antioxidants and anti-inflammatory agents: These nutrients fight oxidative stress, a key factor in the development of cardiovascular disease.
- Reduces the risk of chronic diseases: The Mediterranean diet also helps prevent type 2 diabetes and high blood pressure.
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What foods does the Mediterranean diet include?
- Abundance of fruits, vegetables and legumes: Rich in vitamins, minerals and fiber.
- Extra virgin olive oil: Source of heart-healthy monounsaturated fats.
- Fish: Rich in omega-3 fatty acids, which protect against cardiovascular diseases.
- Whole grains: They provide quality fiber and energy.
- Nuts and seeds: Rich in healthy fats, proteins and fiber.
- Yogurt and cheeses: Source of calcium and protein.
- Moderate consumption of red wine: It contains polyphenols, which have antioxidant properties.
Is beer compatible with the Mediterranean diet?
Dr. Marcos believes that moderate beer consumption (200-300 ml per day for healthy women and men respectively) can be part of a healthy lifestyle within the Mediterranean diet.
Moderation is the key to success
It is important to remember that Mediterranean diet It is not just a set of products, but a way of life. To get all the benefits, it is important to combine it with regular physical activity, avoid smoking and excessive alcohol consumption, and maintain a healthy weight.
This information in no way replaces a diagnosis or a doctor’s prescription. It is important to consult a specialist when symptoms appear and never self-medicate.