Dietary choices that improve cardiovascular health.

Staff from the Department of Non-Communicable Disease Prevention and Nutrition, Can Tho City Center for Disease Control (CDC), provide dietary advice to residents on cardiovascular disease prevention.

Start by choosing your food...

Accordingly, scientists cite the American Heart Association (AHA) guidelines for heart-healthy eating patterns based on evidence. These include the Mediterranean diet, which emphasizes olive oil, fish, fruits, vegetables, legumes, and whole grains; the DASH diet, a method for preventing hypertension that focuses on fruits, vegetables, whole grains, lean protein, and low-fat dairy products, while limiting sodium, sugar, and saturated fat; and the healthy vegetarian diet, which emphasizes plant-based protein sources such as beans, lentils, and nuts, along with plenty of fruits, vegetables, and whole grains.

Darker colored fruits and vegetables generally have a higher nutrient density than lighter-colored and white fruits and vegetables. Whole fruits and vegetables provide more fiber and a greater feeling of fullness compared to their juice counterparts.

The use of whole-grain foods instead of refined grains has been shown to improve cardiovascular risk factors in randomized controlled trials. This is an important strategy for improving overall cardiovascular health.

Healthy plant-based protein sources include soybeans (including edamame and tofu), and other legumes such as lentils, chickpeas, and peas. Higher legume consumption results in a lower risk of cardiovascular disease, and they are also a good source of fiber. Healthy animal protein sources are primarily fish and seafood, with at least two fish meals per week recommended due to their richness in omega-3 fatty acids; dairy products and meat; and low-fat dairy products.

Consuming more nuts also reduces the risk of cardiovascular disease, coronary heart disease, and stroke. Experts also advise caution regarding the rapid and diverse emergence of plant-based products marketed as meat substitutes, as many are now excessively processed and contain sugar, saturated fat, salt, stabilizers, and preservatives.

Focus on processing methods.

The scientific statement indicates that preparing meals at home allows for better control over ingredients and cooking methods. It emphasizes using fresh, whole ingredients and prioritizing steaming, baking, or quick stir-frying over deep-frying.

Specifically, avoid fried foods and choose unprocessed or minimally processed foods. For packaged foods, read the nutrition labels to select products with low sodium, added sugar, and saturated fat. Use liquid vegetable oils (olive, sunflower, rapeseed, corn). In seasoning, use little or no salt, as randomized trials have shown that reduced salt (sodium chloride) consumption helps lower blood pressure in individuals treated with antihypertensive medications, thereby improving the prevention and control of hypertension.

Minimize sugary drinks and foods, as well as alcohol. When eating out, choose meals that are high in vegetables, lean protein, and whole grains.

This dietary model improves cardiovascular health, reduces the risk of type 2 diabetes, and offers numerous benefits for other chronic diseases, including promoting kidney health. The AHA reports that studies of three large groups of adults following this dietary model showed that the mortality rate from cardiovascular disease was 14-28% lower in those following the recommendations compared to groups with different diets.

Text and photos: H.HOA

Source: https://baocantho.com.vn/che-do-an-cai-thien-suc-khoe-tim-mach-a204101.html