Vessels play a key role in the body, providing transport of nutrients and oxygen, and also participating in the removal of waste.
To maintain their health and prevent problems, it is important to limit the consumption of harmful products, such as excess salt, sugar, saturated fats and trans fats. Instead, it is worth including foods rich in healthy fats in your diet.
As noted by cardiologist Lyudmila Salamatina, nutrition plays a key role in the prevention of atherosclerosis – a dangerous vascular disease. Studies have shown that a Mediterranean diet with the addition of nuts or extra virgin olive oil reduces the risk of atherosclerosis by 28-31% over five years.
A plant-based diet low in red meat and saturated fat was also associated with an 8% reduction in overall mortality.
Omega-3 fatty acids, important for vascular health, are found in foods such as flaxseed oil, cod liver oil, and walnuts. Their presence in the diet helps maintain the elasticity of the vessel walls and normal blood condition, promoting longevity and overall health.
Also, with a diet that emphasizes plant foods, low consumption of red meat, dairy products, saturated fat, volunteers recorded an 8% reduction in mortality from all causes.
Experts recalled that without omega-3 acids contained in fatty foods, the contraction and relaxation of artery walls, blood clotting, and other processes associated with good health and longevity are disrupted.
“To maintain heart health, you should exclude or minimize the consumption of certain types of fats,” says cardiologist Oleg Varfolomeev especially for MedikForum.
Trans fats
These are the most harmful fats for the heart. They are formed during the partial hydrogenation of vegetable oils and are present in fatty and high-calorie foods such as fast food, fried pies, breakfast cereals and cookies.
“Trans fats raise the level of “bad” cholesterol (LDL) and lower the level of “good” cholesterol (HDL), which increases the risk of heart disease.”
Saturated fats
“These fats are found primarily in animal products and some vegetable oils. They contribute to increased levels of LDL cholesterol, which can lead to plaque buildup in the arteries and the development of atherosclerosis.”
Examples of saturated fats include fatty meats, poultry skin, butter, cheeses, and coconut oil.
Too Much Fat in General
While healthy fats such as polyunsaturated and monounsaturated fats are good for the cardiovascular system, too much fat of any kind can lead to obesity and an increased risk of cardiovascular disease.
“It is important to monitor the total amount of fat consumed and strive for a balance between the different types of fat in the diet.”
Previously, MedicForum wrote about signs of brain pathology.
Important! The information is provided for reference purposes. Ask a specialist about contraindications and side effects and do not self-medicate under any circumstances. At the first signs of illness, consult a doctor.