Cardiovascular disease, also commonly known as CVD in the world of nutrition, is currently the leading killer in the world, claiming millions of people every year. Along with this, the rate of CVD has increased dramatically over the last few years, and much of this has been blamed on the world adopting a more westernised diet, one that’s fraught with processed food, sugar, and salt.
This massive increase in cases is being seen as one of the great health pandemics of our time, and more people than ever are looking to try and improve the health of their hearts. Fortunately, science has proven that not only is it possible to stop CVD in its tracks, but that it may even be reduced. Here are some ways this may be possible.
1. Reduced Meat Consumption
We all love a cheeseburger or grilled steak every now and again, but our love affair with meat is starting to take its toll. For example, eating meat has been shown to introduce a compound known as TMAO into our system, which has been linked to an increase rate of heart disease and cancer. This means that the more meat we eat, the more TMAO we have to contend with. Reducing overall meat consumption is a great way of cutting down on how much TMAO our gut bacteria produces. This doesn’t mean cutting meat out completely, but rather trying to have it only a few times a week.
2. Salt Intake
High blood pressure, which we also call hypertension, is one of the main reasons that our hearts are battling to keep up. This is a problem in a world where sodium chloride – simple table salt – has become more popular than any other period in history. There are countless studies linking the intake of salt to higher blood pressure, and the more pressure put on the heart, the more likely it will develop disease.
The CDC, for example, recommends that the daily intake of salt for the average person should be zero due to the heightened blood pressure. For those that don’t want to give up on their favourite seasoning, it’s a good idea to try and keep it below 2300mg per day, which is about a teaspoon per day.
3. More Veggies and Fruit
Thanks to the miracle of modern science, we now know for certain that consuming more vegetables and fruit every day can lead to overall better health, both physically and mentally. Legumes, leafy greens, cruciferous vegetables, fruit, nuts, and seed should make up the daily diet of every in the world, along with cutting down on meat consumption if possible.
The antioxidants found in a handful of berries, for example, can be hundreds of times higher than in a slice of bacon, so try adding them to oatmeal while enjoying a morning game of online pokies NZ. Antioxidants are necessary for just about every process that takes place in our bodies every day.
Being health doesn’t necessary mean becoming a strict vegan, but the science is clear in that we need to eat more vegetables and fruit, cut down on salt, and consume less meat in order to have optimal heart health.