How to Protect Against Cardiovascular Disease

Nutrient-rich Whole Foods Protect Against Cardiovascular Disease

There are two of the largest and most significant studies (the DART study and the Lyon Heart study). As an illustration, these have followed the relationship between diet and cardiovascular disease. In general, a diet consisting of whole foods consistently and visibly reduces the risk and mortality from cardiovascular diseases.

Fruit and Vegetables

In a report published in the British Medical Journal, data were collected from certain research conducted on a large number of the population. Thus they point to the conclusion that every additional meal consisting of fruit or vegetables reduces the risk of heart disease by 4%. Population studies have also been carried out among women in the postmenopausal period. It turned out that for these women who ate 10 pieces of fruit and vegetables a day, the risk of heart attack decreased by 40%.

Simple Tips for Cardiovascular Disease Prevention

The Lyon Heart study looked at those who followed the simple advice. The risk of death from cardiovascular disease in these people dropped by a whopping 70% after 27 months. The advice was to increase the intake of vegetables, fruits, whole grains, and legumes. Eat healthy fats such as those found in olive oil, nuts, and seeds. Reduce your intake of saturated fat.

Whole Grains

The DASH (Dietary Approach to Stop Hypertension) study showed that a higher intake of whole grains, fruits, and vegetables can lower blood pressure. In this experiment, the diet with integral products resulted in a reduction of cytologic/diastolic blood pressure in a group of individuals with moderately elevated blood pressure.

Why do these studies consistently bring positive results? We will mention only a few reasons:

– It has been shown that products such as oats, legumes, and nuts are rich in soluble fiber. They significantly reduce LDL “bad” cholesterol not only in people with high cholesterol but also in healthy individuals.

– The fibers obtained through the diet with integral products also reduce the level of serum triglycerides. Sodium and magnesium from such a diet lower blood pressure. Antioxidants such as vitamin E protect cholesterol from the harmful effects of free radicals.

– A diet rich in herbal products abounds in arginine. It is an essential amino acid that our bodies use to create nitric oxide (NO). Acting as a vasodilator, NO relaxes blood vessels and improves blood flow.