10 keys to a good diet for the heart | Health | Magazine

Eating a wide variety of foods is an important habit that is created before birth.

The American Heart Association has noted ten key qualities of a healthy heart diet. The list emphasizes the importance of good eating habits at all stages of life, rather than relying on the powers of individual foods.

The statement, titled 2021 dietary guide to improve cardiovascular health was published this November 2 in the magazine Circulation.

Dietary habit refers to balance, variety, portions and combination of foods and drinks, regardless of the culture or the type of activity that the person performs, even if they are forced to eat away from home often.

  • Balance food and calorie intake with physical activity, to maintain a healthy weight.
  • Choose one wide variety and quantity of fruits and vegetables to get a wide range of nutrients, rather than resigning yourself to taking supplements.
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  • Choose whole grains and other foods made mainly with them.
  • Include healthy sources of lean, high fiber protein, such as those of plants (nuts and legumes), fish and shellfish; low-fat or skim dairy; lean cuts of meat, and little red and processed meat.
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  • Use liquid oils, not from tropical plants, like olive or sunflower.
  • Choose minimally processed foods instead of ultra-processed, as much as possible.
  • Minimize consumption of beverages and foods with added sugar.
  • Choose or prepare meals with little or no salt.
  • Limit consumption of alcohol. If you don’t drink, don’t start.
  • Apply these customs no matter where you prepare or where you eat the food.

The processed foods These are meats that are smoked, cured, or treated with chemical preservatives, and plant-based foods that have added salt, sugar, or fat. Processed meats are high in salt, saturated fat, and cholesterol. Replacing them with other protein sources is associated with a lower risk of death. Ultra-processed foods, in addition to salts, sugars or fats, add artificial colors and flavors, as well as preservatives.

When to start adopting a healthy eating style? The Academy presents it like this: before and during pregnancy, women with a heart-healthy diet can prevent unhealthy weight in their unborn children. And the prevention of childhood obesity is projected into heart health throughout life. Later, if a balanced diet is maintained in the family, a much slower decline in cognitive and memory skills will be noticed. (I)

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