Cardiovascular illness is the main source of death in Spain. However, preventing cardiovascular problems is very simple. It is enough to change a series of eating and lifestyle habits and reinforce the consumption of cardioprotective nutrients, such as Omega 3. This is the decalogue of heart-healthy habits.
1.- Increase the consumption of fish
In Spain, on average, only one serving of fish is consumed a week, a third of that of meat. It is less than 25% of what the World Health Organization recommends, which is around three or four servings a week. Rosa Ortega, from the Department of Nutrition, Faculty of Pharmacy, Complutense University of Madrid, goes further: “It would be advisable to take it between five and seven times a week; somewhat less in small, inactive individuals. And something more in older people, with more activity ”. So the average is at least five times a week.
2. Adopt the Mediterranean diet as an ally to take care of the heart
Diet can reduce the risk of cardiovascular disease by up to 30%. And reduce up to 70% the chances of suffering a cardiovascular disease again. “The beneficial effect of the Mediterranean diet was discovered many years ago,” says Rosa Ortega.”Assessment finished all through the long haul, including the most recent, shows that after a Mediterranean eating routine is a good technique to manage the heart.”
3. Balance fat intake
That not all fats are the same is now popular wisdom. Not all of them affect the body in the same way, too. Rosa Ortega explains: “Some saturated and trans fats impair cholesterol control and increase cardiovascular risk. Monounsaturated and polyunsaturated fats have beneficial effects. The latter include essential fatty acids that cannot be synthesized in the body, but have to be obtained through food ”. It is our job to increase your intake by consuming nuts, fish and foods such as milk enriched with Omega 3.
4. Eat foods with Omega 3 to take care of the heart
The American Heart Associaton states that good fats, which include Omega 3 acids such as EPA and DHA, help maintain heart health. From the intake of two grams daily, normal levels of triglycerides in the blood are maintained; after three, normal blood pressure is maintained.
5. More good fats prolong life
The population of the island of Okinawa, in Japan, holds the world record for longevity. In addition, they are in good health until death: they are physically independent at 97 years of age. Its inhabitants have 80% fewer coronary problems. Experts ‘blame’ the high consumption of omega-3 fatty acids.