What is Cholesterol?February 19, 2015
Importance of exercise in Cardiovascular HealthFebruary 20, 2015
Cardiovascular disease encompasses all kinds of heart related diseases or blood vessels (arteries and veins). At the core of the problem is the formation of a plaque and thickening of the arterial walls, may trigger a blockage of the artery and, by location, lead to different clinical pictures.
Influence of nutrition on cardiovascular disease
Dietary guidelines to consider:
- Limit consumption of saturated fats. Fat is the factor most studied in relation to cardiovascular disease. Saturated fatty acids are the main determinants of increased levels of bad cholesterol.
- Decrease consumption of trans fatty acids. Trans fatty acids occur naturally, they are produced in the hydrogenation process used in industry for curing unsaturated oils.
- Increase intake of unsaturated fats. Omega 9 slightly lower bad cholesterol (LDL) and slightly increase the good cholesterol (HDL), and are present in olive oil and nuts. Omega 6, originating from vegetable oils (sunflower, corn, soybean) and nuts, down bad cholesterol (LDL) and also the good cholesterol (HDL), but still they are beneficial if they replace saturated fats. Omega 3, found in oily fish, seafood and nuts, They are very beneficial for cardiovascular health, triglycerides act as decreasing and increasing good cholesterol concentration (HDL).
- Control the intake of dietary cholesterol. The content of the cholesterol diet must be less than 300 mg / day. Foods high in cholesterol are the brains, yolk, generally liver and viscera.
- Increasing the consumption of soluble fiber. Soluble fiber, present in fruits and vegetables, lowers bad cholesterol (LDL) without modifying the good cholesterol (HDL) or triglycerides.
- Diet rich in antioxidants. Vitamin E is the most potent, followed by beta-carotene and vitamin C. Vitamin E, by their nature fat, usually located inside preventing LDL oxidation.
- Avoid alcohol. On the one hand, alcohol consumption is an extra energy boost, and if the energy requirements are exceeded, can cause obesity. On the other hand, alcohol intake can raise triglycerides.
- Managing Stress. The way some people respond to stress may increase susceptibility to heart attack. Both stress as the act of anger can increase blood pressure. For control is advisable to implement techniques such as muscle relaxation, meditation and deep breathing. It is important that addiction habits also reassess the work.
- regular medical checkups. Regular medical checkups is an excellent way to meet the personal risk of CHD. It is important to remember that some of these diseases do not cause symptoms in its early stages, so early detection prevents its progress and development of associated complications.
- Periodic medical assessment is particularly important in people with a family history.