Although the exact composition of a balanced diet is determined by the characteristics of each person (age, sex, lifestyle habits…), the basic principles of a healthy diet remain the same, says the World Health Organization (WHO). ). The first is to balance caloric intake with energy expenditure to prevent overweight and obesity, two risk factors associated with cardiovascular diseases, but also with other pathologies such as diabetes or hypertension.
Ensuring a varied food intake will allow you to obtain all the essential nutrients that the body needs to function correctly. In the case of fruits and vegetables, consuming at least five servings a day has been associated with a lower risk of mortality and chronic diseases, and their risk factors such as obesity and overweight, hypertension or high cholesterol. .
The “5 a day” association details that a serving of vegetables would correspond to a small plate of cooked vegetables (chard, broccoli, green beans…), a large plate of lettuce, half an eggplant, a medium tomato, an endive, four medium artichokes, six thin asparagus or half a glass of tomato juice. In the case of fruits, a serving is equivalent to one medium piece (pear, apple, orange, banana, etc.), one medium slice of melon, watermelon or pineapple or two or three medium pieces of apricots, plums or figs.
As the Spanish Heart Foundation (FEC) points out, carbohydrates are essential for their energy contribution, in addition to being part of the body’s connective and nervous tissues, among other functions. There are two types: simple and complex. The former, which taste sweet and are absorbed quickly, mainly include glucose and fructose (present in fruit or honey), lactose (in milk), galactose (related to lactose) and sucrose (the common sugar obtained from beets or cane sugar). Among the main complex carbohydrates, less sweet and slower absorbed, are starch (present in cereals, tubers and legumes), and glycogen (which is stored in the liver and muscle).
Recommendations for a heart-healthy diet are to include between three and five servings of foods rich in carbohydrates in the diet, mostly complex, and that the simple ones do not represent more than 10-15% of the daily energy. In total, between 200 and 300 g per day, including natural sugars (not added or from processed products), legumes (between three and four servings per week) and cereals (three to four servings per week). In the case of cereals, it is also recommended that they be whole grains, since part of their nutrients (fiber and some minerals) are lost during processing.
The recommended protein intake should be, according to the FEC, two to three servings per day and represent 15% of the total calories in the diet. Among the main sources of protein are those of animal origin (meat, fish and eggs), and those of plant origin. Except in the case of soy, foods of plant origin do not contain the nine amino acids known as essential, which receive this name because the body cannot synthesize them and, therefore, they must be provided through our diet, so they must Several plant sources must be combined to ensure the necessary variety of these substances.
In general, the American Heart Association (AHA) recommends choosing healthy sources of protein, especially plant-based (legumes and nuts); eat fish and shellfish regularly; replace full-fat dairy products with skim and low-fat products; and if you eat meat, opt for lean cuts, skinless poultry and unprocessed pieces.
In this sense, the Spanish Federation of Nutrition, Food and Dietetics Societies (Fesnad) clarifies that meat is an important source of proteins of high biological value, vitamin B12, iron, potassium, phosphorus and zinc but that, due to its saturated fat content, it is very important to choose lean cuts and remove visible fat before cooking. As a reference, consider the consumption of three weekly servings of meat acceptable (one serving corresponds to 100-125 g of net weight), limiting the consumption of sausages, red meats and processed meats.
Fats are classified, based on their chemical structure, as saturated, aminounsaturated and polyunsaturated. The former are related to an increase in LDL cholesterol levels and, therefore, to an increase in cardiovascular risk.
For their part, both monosaturated and polyunsaturated fats have the opposite effect: they help prevent cardiovascular diseases, as well as inflammatory and skin diseases, or some types of cancer. That is why the recommendations aim to limit the consumption of saturated fats (present in foods of animal origin such as butter, cheese, fatty meat, egg yolk or some vegetable oils, such as coconut and palm oil), and prioritize unsaturated ones.
Monoinsaturates predominate in olive oil (which should be the oil of choice for both dressing and cooking), nuts, fish such as cod, herring or mackerel, poultry such as duck or chicken or avocados. Among the polyunsaturated fatty acids, omega-3s stand out, present in seeds, nuts such as walnuts, cereals, fish and shellfish. “Their role has been demonstrated in preventing the appearance of cardiovascular diseases, arrhythmia and sudden death. In addition, they not only reduce the level of bad cholesterol or LDL, but also slightly increase good cholesterol or HDL,” they point out in the FEC.
On the other hand, trans fat, which is formed as a result of the industrial manipulation of vegetable fats and is found in fried foods, snacks, pastries and some prepared foods, is related to an increase in LDL cholesterol levels and can accumulate in various tissues, including the heart muscle, so they should be limited and do not exceed 1% of total calories.
The majority of foods consumed are processed to some extent, from cooked legumes, frozen vegetables or roasted nuts to industrial pastries or pre-cooked dishes. During the process, additional ingredients can be added, such as sweeteners, oils, colorings or preservatives, or subjected to processes such as pasteurization or vacuum packaging to make them safer, more practical or tastier.
In general, dietary recommendations aim to limit the consumption of this type of food and opt, if necessary, for minimally processed foods, avoiding ultra-processed foods such as sugary drinks, pre-cooked foods, snacks, pastries, industrial sweets or sausages. . This is because its consumption usually involves a high intake of sodium, sugars and unhealthy fats, in addition to including dyes, dyes and preservatives, all of which are non-essential substances or whose quantity must be limited to ensure good health.
Beyond the tablespoon of sugar that we can use to sweeten a coffee or tea, most of what we eat daily comes from other foods, mostly processed. Specifically, the FEC points out that the most important sources of added sugars are soft drinks (23%), yogurts and dairy desserts (22.3%), pastries and pastries (16.9%), juices and nectars fruit (11.9%) and chocolates (11.4%).
In this sense, the WHO advises reducing the intake of free sugars to less than 10% of the total caloric intake to avoid, among others, its relationship with an increase in blood pressure, overweight and obesity, in addition to its reduction. It is related to a decreased risk of suffering from cardiovascular diseases. To do this, it is recommended to limit the consumption of foods and drinks with a high sugar content, such as snacks, sweets, sugary drinks and sweets, including soft drinks, fruit or vegetable juices and drinks, flavored water, energy and isotonic drinks, tea and coffee. ready-to-drink, or flavored dairy drinks.
As with sugar, a large part of the salt consumption in the diet comes from packaged or processed foods (such as sausages, ready meals or snacks), or from foods that are frequently consumed in large quantities (such as bread ). In this sense, the WHO recommends limiting salt consumption to less than 5 g per day (the world average is between nine and twelve). In this way, it helps prevent hypertension and reduce the risk of heart disease and stroke.
Water is the majority component of the body, so it is essential to ensure the necessary amount to prevent health, including cardiovascular health, from being compromised. And among other consequences, dehydration can lead to poor kidney function, and this causes the appearance of arrhythmias. On the other hand, alcohol is toxic to the heart muscle, so continued and excessive consumption can weaken the heart and cause “a disease called dilated cardiomyopathy (the heart dilates and decreases its “pumping” force), causing the patient symptoms of heart failure”, point out from the FEC, in addition to being related to certain arrhythmias. All organizations agree in recommending abstention as the most effective prevention measure.
It will be of little use to make a selection of fresh and balanced foods if they end up being subjected to cooking methods that vary their composition, add fat or reduce their nutrient content. Therefore, it is recommended to combine baking, steaming, grilling, grilling, stews and stews; Limit fried foods and use aromatic herbs and spices instead of salt to enhance the flavor of food.
