Make sure you are eating a varied, balanced diet and take care of your heart

Cardiovascular diseases are clearly influenced by a series of risk factors, some of which are modifiable, as smoking, sedentary lifestyle and obesity. On World Heart Day (29 September) we want to focus your attention on diet as a way of protecting your heart.

What are the keys to a heart-healthy diet?

Pay attention.

1. Cut your salt intake.
2. Always cook with olive oil.
3. Up your intake of good or unsaturated fats, which are found in nuts, oily fish and olive and sunflower oil.
4. Eat five portions of fruit and vegetables every day. They contain water, fibre, minerals and vitamins.
5. Drink plenty of liquids. At least a litre and a half or two litres per day.
6. Limit your intake of saturated fat, which is found in red meat, pastries and sausages.
7. Keep your consumption of processed food down (ready meals, pastries, soft drinks).
8. Replace refined grains with wholemeal grains, bread, rice, pasta and breakfast cereals. They contain fibre to stimulate intestinal transit. You can also eat more fibre, fruit, vegetables and pulses.
9. Eat at least two rations of pulses every week. As well as fibre, they contain minerals, vegetable proteins and vitamins.
10. Your cooking methods of choice should be baking, steaming and grilling. Only fry or batter food very occasionally.
11. Eat nuts. They contain omega 3 and 6 fatty acids that protect the heart and the arteries.
12. Eat two or three servings of fish per week, which should include oily fish which contains healthy fatty acids.
13. Increase your consumption of lean meats such as chicken, turkey, rabbit or lamb.
14. Don’t forget dairy products like milk, cheese and yoghurt. Choose skimmed varieties that contain less animal fat.
15. Ensure your diet is comprehensive and varied, appetising and not monotonous.

Remember which foods are best for your heart:

• Green vegetables like broccoli, spinach, chard or cabbage are rich in folic acid and iron, which helps to control blood pressure and improve blood flow.
• Olive oil. This contains monounsaturated fatty acids and Vitamin E, a powerful antioxidant that protects the arteries.
• Beans, chickpeas or soybeans. These contain fibre, which helps to reduce cholesterol levels and prevent the formation of atheroma plaques.
• Curry has powerful anti-inflammatory properties that reduce the risk of cardiac hypertrophy and prevent heart failure.
• Red wine. A glass of red wine contains polyphenols and antioxidants that improve blood flow and eliminate free radicals.
• Tuna and salmon contain omega 3 that improves the lipid profile of blood and has an anti-inflammatory effect.

If you have any questions, ask your doctor or nutritionist.

Don't forget that as well as a healthy, balanced diet, regular physical exercise also will help you to keep you heart healthy and strong.