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.

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.