Numerous scientific studies show the benefits of a vegan diet on cardiovascular health, which exerts a major role in diminishing cardiovascular disease risk. In this post the effects of dietary advice to follow a cardiovascular diet, which excludes all meat, fish, eggs, dairy products, and honey, are evaluated. Also, foods suitable for this diet are provided, which are appropriate for: healthy adults, people at increased risk of cardiovascular disease, and those with cardiovascular disease, in order to prevent new or recurrent cardiovascular disease and to reduce associated risk factors.
Cardiovascular diet
Any cardiovascular diet should aim to control weight, regulate blood sugar, reduce blood pressure and cholesterol to prevent recurrence and preserve the heart.
In this sense, the key points that this cardiovascular diet should contemplate:
- Choose foods that are a source of good fats.
- Avoid fats that are harmful to the heart.
- Consume fiber and fruits and vegetables.
- Ensure a low glycemic index diet.
- Encourage physical activity and a healthier lifestyle.
This diet should be varied, balanced and rich in heart-healthy foods. Conversely, foods that are harmful to the heart should be avoided as much as possible.
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Heart-healthy foods to include in your diet
Heart-healthy foods are mainly those that allow the cardiovascular system to function properly and protect it from cardiovascular events. A Mediterranean-style diet rich in vegetables, high-fiber foods, oily fish, monounsaturated fats, fresh fruits, and lean proteins, for instance, is recommended.
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Healthy fats
Monounsaturated fats of a cardiovascular diet have been shown to improve blood cholesterol levels. Therefore, it is recommended to regularly consume foods that are a source of monounsaturated fats like:
- Olive and rapeseed oil.
- Non-hydrogenated margarines.
- Avocado.
- Oleaginous seeds.
Omega 3
Polyunsaturated fatty acids, particularly omega 3, are protective for the heart. Those of marine origin have been the most studied. They have anti-inflammatory properties and protect arteries from atherosclerosis.
The recommended intake of omega-3 of vegetable origin (ALA) is approximately 1 g per day. Likewise, the needs of marine omega-3 (EPA and DHA) are 500 mg per day. To meet these needs, it is recommended to eat oily fish 2 to 3 times a week in a regular cardiovascular diet.
Fish that contain a good amount of omega-3 are:
- Salmon.
- Trout.
- Mackerel.
- Sardines.
- Herring.
- Tuna.
In addition, adding a vegetable source to each of these can also help meet needs. Good sources of omega-3 from vegetable sources are:
- Flaxseeds and flaxseed oil.
- Nut and nut oils.
- Canola seed oil.
- Chia, pumpkin and hemp seeds.
Lean protein
Choosing lean cuts of meat is very important in the diet, especially for heart health. Recommended meats to eat are:
- Beef: T-bone steak, inner steak or round, outer steak or round, tenderloin, rump roast, sirloin, tenderloin, stew meat, extra lean ground beef.
- Pork: Buttock roast and chops, sirloin (tenderloin), boneless sirloin tip roast, medium loin.
- Poultry: skinless chicken or turkey white meat, guinea fowl, skinless pheasant and goose.
- Veal: Buttock or shoulder roast, tenderloin, loin, chops, cutlets, steak.
- Lamb: leg, loin, chops, roast shoulder.
- Game: all cuts.
It is also important to choose low-fat dairy products such as:
- Cheeses with less than 20% fat.
- Milk and yogurt with less than 2% fat.
- Cream with less than 15% fat.
- Heart-healthy fruits and vegetables.
Vegetables and fruits
Eating vegetables and fruits is one of the best ways to keep your heart healthy, since they are rich in phytochemicals and protective antioxidants. Also, they are abundant in vitamin C and beta-carotene, a form of vitamin A.
These substances act as potent antioxidants in the body and help reduce the buildup of atherosclerotic plaques in the arteries. The best sources of vitamin C are:
- Broccoli.
- Peppers.
- Strawberries.
- Orange.
- Kiwi.
- Melon.
- Lemon.
The best sources of beta-carotene are recognized by their beautiful orange-red color:
- Carrot.
- Pumpkin.
- Grapefruit.
- Sweet potato.
It is advisable to include fruits and vegetables in all meals and snacks.
The best methods for cooking vegetables are steaming or grilling to preserve maximum nutrients. Fresh or frozen vegetables are recommended. However, canned fruits and vegetables should not be consumed, as they lose much of their nutrients when immersed in a very sweet or salty liquid.
Fiber
Fiber is an essential component of a heart-healthy diet:
- Vegetables.
- Fruit.
- Whole grains.
- Legumes.
- Oilseeds.
Soluble fibers are the ones to be favored in the diet for cardiovascular diseases. Indeed, soluble fibers have the property of reducing blood glucose and cholesterol levels, two factors that influence cardiovascular risk.
A proper observance of the food we eat guarantees an optimal diet. In this sense, following a cardiovascular diet such as the one mentioned above will result in perfect health.