Foods for cardiovascular health

Of all the modifiable risk factors that have a direct impact on the origin and development of cardiovascular diseases, diet is one of the most important, since it is the cause of the emergence and progress of disorders such as obesity, type 2 diabetes mellitus, high levels of cholesterol and triglycerides in the blood; factors that are also highly implicated in the appearance and complication of cardiovascular diseases.

Scientific evidence has shown that dietary patterns that favor cardiovascular health are characterized by the consumption of a higher number of minimally processed foods, such as fruits, vegetables, whole grains and legumes; higher consumption of fish than red and processed meats; adequate amounts of monounsaturated fats (olive oil), dietary fiber, minerals, vitamins, antioxidants, and phenolic compounds; they should also be low in salt, saturated fats, sugars and simple carbohydrates.

Fats or lipids

Fats or lipids are the most important elements of our diet in the prevention of cardiovascular diseases. Lipids should provide between 30% and 35% of the total energy provided by the diet, supplying the body with essential fatty acids and fat-soluble vitamins. It is also an excellent palatable element, which contributes to increase the consumption of less attractive foods, but rich in nutrients, raising the quality of the diet.

To prevent fats from becoming a risk factor for the health of the cardiovascular system, it is recommended that the energy intake of the different types of fats to the body should be as follows:

• Between 15 and 20% monounsaturated fatty acids, from olive oil. Monounsaturated fat is cardioprotective according to most of the available scientific evidence; its beneficial effect increases when it replaces saturated fat and trans fat.

• Between 7% and 8% of saturated fatty acids, from whole milk, butter, fatty meats, palm oils, etc., are saturated. It is considered that the products with the greatest potential for clogging the arteries are butter, cream, palm oil (widely used in the manufacture of industrial bakery products), and some shortenings, so their consumption is not recommended.

• About 5% of polyunsaturated fatty acids, mainly from oily fish, nuts and seed oils, such as sunflower and corn. The consumption of these oils has been associated with a lower cardiovascular risk, for which it is recommended to consume fish, at least three servings per week.

• The consumption of trans fatty acids is not recommended. Industrially produced: these fats are produced from vegetable oils in order to solidify them for use in the preparation of various foods. An example of this is the solidification of liquid vegetable oil for the manufacture of margarine.

• According to the World Health Organization, a healthy diet should avoid these fats as much as possible.

Proteins

Proteins should contribute between 10 and 15 % of the total energy intake, this is equivalent to an approximate consumption of 0.8 grams per kilogram of weight per day. Foods rich in protein are legumes, nuts, fish, dairy products and meats.

When selecting proteins for the diet, we must bear in mind that not all of them contain all the essential amino acids in sufficient quantities to satisfy the body's requirements. Proteins of animal origin contain more essential amino acids than those of vegetable origin and in general have a higher nutritional value. When choosing protein foods we should consider the following recommendations.

Meat and fish:

• Plan in the weekly diet a greater number of servings of fish than meat. Moderate consumption of oily fish (salmon, sardines, trout, anchovies and herring), rich in omega-3 fatty acids, reduce the risk of coronary heart disease. Plan around two or three weekly servings of oily fish and one or two weekly servings of white fish (John Dory, monkfish, pout, hake, sole, ling, conger eel and redfish).

• To plan in the weekly diet three or four weekly servings of lean meats without skin, preferably chicken, turkey or rabbit, for having less saturated fat and cholesterol.

• Occasionally consume duck, goose, lamb, pork and beef, due to their high fat content.

• Consume only occasionally processed meats (sausages, chorizos, salami, salami and sausages), canned or fried, as these contain additional levels of salts, fats, nitrosamines and other additives.

• The viscera (kidneys, liver, brains, etc.) are very rich in cholesterol and should be avoided. The liver is a very important source of vitamins and minerals, being able to take a portion of 100 g once a month.

Legumes: Legumes are a very healthy source of protein as they do not contain fat. In order to obtain all the essential amino acids in vegetable proteins without including animal proteins, two vegetable products that complement each other should be planned in the same meal, such as a dish of bean stew and white rice. Dairy products and eggs: the proteins of eggs and milk are the most complete and free of additives and toxins that exist. Eggs are rich in b vitamins, iron and other minerals. Milk is the main source of calcium, and it is also an important source of phosphorus, vitamins A and D, and other micronutrients essential for life. For all these reasons, it is not recommended to give up the consumption of eggs and dairy products, although their consumption should be moderated due to the amount and type of fats they contain; egg yolks are an important source of cholesterol and dairy products of saturated fats.Recommendations for the consumption of dairy products and eggs:

• It is recommended not to consume more than four egg yolks per week. The consumption of egg whites is not limited, so they can be used in the preparation of omelets, scrambled eggs or in sauces. Eggs should always be consumed well cooked to avoid salmonellosis, a food-borne disease.

• It is recommended to consume about 750 ml of milk or skimmed yogurt daily. Moderate portions of cheeses made from skim milk can be consumed instead. Butter is recommended to be consumed only occasionally, because of its high saturated fat content.

Carbohydrates

When planning the diet, it is more important to take into account the quality of carbohydrates than their quantity. The healthiest carbohydrates for the cardiovascular system are those with the highest fiber content and the lowest glycemic index. They should also be made with little salt to prevent hypertension. Carbohydrates should form the basis of our diet, providing between 50% and 60% of the total energy provided by the diet.

The recommended healthy ratio between complex and simple carbohydrates is as follows:

• Complex carbohydrates (whole grain bread, brown rice, whole grain pastas; corn, flours, potatoes, legumes, some greens and vegetables) should provide between 85% and 90% of the total energy provided by carbohydrates.

• Simple carbohydrates (refined cereals, table sugar, sweets, pastries, fruit sugar and lactose or milk sugar) should provide the rest, between 10% and 15%.

Recommendations for the consumption of cereals:

• Whole grains: whole grains normally include the whole grain (bran, germ, and endosperm), their gastrointestinal absorption being slower and producing less increase in plasma insulin levels, compared to refined cereals. Bran is rich in b vitamins, minerals, flavonoids, tocopherols and dietary fiber. The regular consumption of whole grains is recommended due to their favorable effects on the reduction of the inci