Alimentation is the key to prevent health issues such as cardiovascular diseases. Once an atherosclerotic process is diagnosed, or a person is suffering from hyperlipidemia, adequate food is necessary to reduce fibrous plaques and blood cholesterol in order to prevent a stroke.
The most suitable nutrients are antioxidants, vitamins involved in the metabolism of homocysteine, unsaturated fatty acids such as omega 3, 6 and 9, and fiber. On the contrary, it is necessary to reduce the consumption of saturated fat and salt.
It is important to adapt certain habits and following the recommendations below:
- Promote the consumption of fruits and vegetables (preferably raw to maintain vitamin benefits) and ingest them 5 times a day through all meals. These foods provide plenty of fiber and antioxidants.
- Consumption of olive oil for cooking and for dressing. It is a product rich in vitamin E, powerful antioxidant and monounsaturated fatty acids such as omega 9.
- Consume protein from:
- White meat like chicken and rabbit, at least 5 meals a week.
- Bluefish like salmon, tuna, sardines, sea bass and sea bream, about 3 or 4 meals a week, because its content of omega 3 fatty acids.
- Eggs, preferably boiled eggs or omelette with a little oil, a maximum of 2 per week.
- Vegetable protein through foods such as tofu, tempeh and satin. Also it’s good to combine with cereals like rice, millet, quinoa, couscous with vegetables such as lentils, chickpeas, beans, peas, beans, soy or buckwheat.
- Eat a daily serving of nuts and seeds for its high content of vitamin E, fiber and unsaturated fatty acids omega 3 and 6.
- It is also advisable to eat carbohydrates, such as pasta or rice (both preferably integral).
- Finally, it is recommended to reduce the consumption of the following food:
- Whole milk and all derivatives, due to its high saturated fat content.
- Table sugar, or sugary products made with refined flour.
- Alcoholic beverages.
- Salt or products made from salt such as fried and salted nuts, ready meals, chips, etc.
Meritxel Bansell, Diploma in Human Nutrition and Dietetics and Master in Food Chemistry and Engineering (University Ramon Llull, Barcelona 2008)