The heart-saving diet

Many foods are allies of the cardiovascular system. It is also important, however, to cook and season them in the right way. Here are some practical tips.

Preventing diseases of the cardiovascular system with diet is possible: this is the conclusion of numerous scientific studies. And if fruit and vegetables, together with fish, are in first place, do not be surprised if you will also be granted chocolate and wine, of course in the right doses.

Many think that heart problems are only reserved for men. Instead, they also concern women. Read the article Women over 50: attentive to the heart to learn more.

Foods yes, foods no

Seasonal fruits and vegetables are good for the cardiovascular system. Nutritionists have always recommended at least 5 servings a day.

If on the one hand they are low in fat, in fact, on the other they ensure an adequate intake of vitamins, minerals and even fiber, which lower cholesterol levels and limit the absorption of lipids, which in excessive quantities are harmful to circulation and heart.

And, precisely because of their high fiber content, never forget in the shopping list also legumes and cereals, bread, pasta and rice strictly integral.

It is very important to dedicate yourself two, or rather three times a week, to the preparation of a dish based on fish, low in calories and rich in heart-friendly substances and arteries, such as polyunsaturated fatty acids and, especially if you choose blue fish, even omega-3.

However, if you cannot do without meat, treat yourself (not every day) chicken, turkey or veal, limiting the consumption of red meat.

And remaining on the subject of animal products, your heart will thank you if you limit the portions of eggs per week to two (also paying attention to all the foods that contain them) and if you put on the table only lean cold cuts such as raw ham or bresaola.

As for dairy products, skimmed milk and yogurt and cheese are promoted, but only if fresh and low in fat.

And the sweets?

For gourmands, good news and bad news: if you will be asked to make some sacrifice to limit the consumption of sweets and sugars, you can console yourself with chocolate which, if dark, contains antioxidants, precious allies of the cardiovascular system.

And for those who in summer can not give up the temptation of a refreshing ice cream: no creams, but only fruit flavors.

Not only what, but also how In addition to choosing the right foods, however, you will also have to cook and season them correctly: avoid butter and cream, and instead abound with raw extra virgin olive oil.

Spices and aromas can help you limit salt. Yes to grilling or steaming, no to frying.

And finally, how can we quench our thirst in a healthy way?

Just empty the refrigerator of carbonated and sugary drinks, while as for alcohol, the only exception is represented by a couple of glasses of wine a day, possibly red.