Take care of your heart in 10 steps

According to the World Health Organization (WHO), cardiovascular diseases are the leading cause of death worldwide. In Mexico it is the leading cause of death among women.

 

The role of nutrition is key in the prevention of heart disease, always in conjunction with a healthy lifestyle where cigarettes are avoided, stress is combated and regular exercise is carried out, "he says. Isaura Cabrera , nutriologist National Polytechnic Institute.

As part of the World Heart Day that is celebrated every September 29, follow the recommendations provided by the expert for GetQoralHealth.

1. Eat fruits and vegetables daily. Five servings of each group is recommended. As for vegetables avoid those that are packaged or have added salt in their preparation.

2. Reduce your salt intake. The excess of this is a "key" risk factor in hypertension and heart disease.

3. Substitute refined grains for whole grains . You will reduce the risk of type 2 diabetes, hypertension and heart disease.

4. Include nuts in your diet. A fist a day is recommended.

5. Avoid meat. Reduce the consumption of both red and processed meats and choose to eat maximum fish twice a week.

6. Dairy products? Yes when they are low in fat and sodium. The cheeses are the ones that hide the most sodium. An example is "fresh" cheese that has 15% fat (five times more than whole milk).

7. Eggs Eat them twice a week and only the whites, accompanied by a vegetable.

8. Goodbye sugary drinks. They are a time bomb for your heart health.

9. Alcohol? The less, the better. It is proven to be neurotoxic, addictive and immunosuppressant.

10. Do not trust supplements, keep a healthy life. It is not advisable to use vitamin, mineral or herbal supplements to prevent or treat heart disease or stroke.