• April 26, 2024

How to prevent heart disease? In recent years, heart disease has increased to the point of becoming one of the leading causes of death in Mexico.

The development of these diseases is due to the presence of atherosclerosis (formation of mineralized lipid plaques, which cause an obstruction in the arteries), which is closely associated with dyslipidemias (abnormalities in the concentration of lipids in the blood as cholesterol - total, LDL, HDL- and triglycerides).

Cholesterol is an important lipid that circulates in the blood and that the body uses to produce hormones and form membranes that cover cells, but in excess can cause heart disease.

There are two fractions of cholesterol, which have been called as good cholesterol or HDL and bad cholesterol or LDL. The first is known in this way because it is associated with a lower risk of atherosclerotic disease, while the excess of the second "bad" in the blood favors the appearance of atherosclerosis.

Triglycerides are another type of lipid that we use as an energy source, but if we do not spend on our daily physical activity it is stored as fat tissue.

Reduce your cholesterol levels!

According to European Society of Cardiology and the European Society of Atherosclerosis There are dietary recommendations to reduce LDL cholesterol levels, increase good and improve triglyceride levels.

Some of these are to use soy-based products (beverages, beans and textured soybeans), increase the intake of dietary fiber (whole grains, fruits and vegetables with skin and legumes), reduce the intake of foods with a high intake of saturated fats and carbohydrates such as:

1. Butter as well as foods that contain it in its preparation (Biscuits and confectionery products)
2. Bacon
3. Pork rind
4. Guts (brains, liver and kidneys)
5. Black and red caviar
6. White and red egg
7. Cheeses with high fat content such as: cream, chihuahua, asadero, gruyere, feta and gouda
8. Sweet bread
9. Tortillas and rice in excess
10. Natural and industrialized fruit juices

In addition, it tries to replace the consumption of saturated fats with unsaturated fats such as vegetable oils (safflower, olive, sunflower, walnuts, almonds and peanuts). And you, how do you prevent the development of heart disease?
 

Video Medicine: Nutritional Health : How to Lower LDL Cholesterol With Diet (April 2024).