How to take care of your heart through a healthy diet?

The figures leave no room for doubt. The World Health Organization reports that cardiovascular diseases (CVD) are the leading cause of death worldwide and, according to its estimates, account for around 17.9 million lives lost each year. Standing idly by is unforgivable considering that a large percentage of cardiovascular diseases can be prevented. We just need to put into practice a series of healthy habits—exercising, losing weight, and maintaining a healthy diet—to take care of our heart.       By consuming excess salt, sugars, and fats, cholesterol levels increase, arteries narrow due to plaque buildup, and the likelihood of suffering a heart attack or a cerebrovascular disease increases. That is why keeping low levels of bad cholesterol (LDL or low-density lipoproteins) is very important and should be a priority when starting to take care of our heart through healthy eating. Five types of foods to avoid if you have high cholesterolAccording to specialists from the Te Cuida section of kiwilimón, we can take care of our heart through a healthy diet, as the basis of our health lies in how we feed ourselves. The specialists shared some general recommendations for you to start taking care of your heart through nutrition: 1. Reduce fat consumption in the diet, especially saturated fatsExcessive consumption of saturated fats can lead to increased cholesterol levels, so it is recommended to avoid coconut oils, palm oils, and partially hydrogenated oils. 2. Remove the skin from poultry and avoid organ meats Cholesterol is found in animal products; therefore, it is recommended to remove the skin from poultry and avoid organ meats like tripe, liver, kidneys, etc. Learn more about diet and treatment for high cholesterol (LDL) here. 3. Consume healthy fats high in omega 3 This type of fat contributes to balancing cholesterol, triglycerides, and blood pressure. However, this type of fatty acid is not produced naturally by our body, so it is recommended to consume foods rich in omega 3 such as whole grains, berries, avocados, cold-water fish (salmon, tuna, chicken, herring, trout), or through supplements if necessary. 4. Limit salt consumption Excessive consumption of sodium causes fluid retention and increases blood pressure, so it is recommended to avoid foods high in sodium (instant foods, canned, smoked, cured, and processed meats). On the other hand, it is recommended to replace salt with different spices when cooking. 5. Good hydration Water makes up about 50% to 70% of our body mass, so the proper functioning of our organs depends on good hydration. The key is to drink a minimum of water daily, even if we are not thirsty, to ensure our body functions properly.Is a diet enough to treat high cholesterol? Learn more here.Taking care of your heart through a healthy diet is much easier than you think; it’s just a matter of habit. The specialists from Kiwi Te Cuida gathered four low-fat recipes that are practical, economical, and very simple for you to start eating healthily. Choose between a delicious broccoli poblano rice, some delicious grilled vegetable sopes, a succulent salmon in hibiscus sauce and serrano chili, or a fresh melon and carrot salad. What are you waiting for to start eating healthy?