Feed the heart!

Cardiovascular diseases are responsible for 40% of deaths and are the main cause of death in Portugal. The adoption of a healthy and balanced diet is essential in preventing such diseases as well as the associated risk factors such as high blood pressure, obesity, hypercholesterolemia and diabetes.

The Mediterranean diet has been recognised as a good example of a cardioprotective dietary standard. The abundant consumption of cereals, pulses, fresh fruit and oil-rich dried fruits and nuts, cabbages and vegetables, moderate servings of fish, poultry, eggs and dairy products and smaller amounts of red meat and other animal fats are essential characteristics of this dietary standard.

In addition, the sparse use of olive oil as the added fat, together with small amounts of consumption of red wine, are also features of the Mediterranean Diet.

The consumption of the following foods is recommended, which stand out for their cardioprotective characteristics:

Foods high in unsaturated fats:

Unsaturated fat can take two distinct forms - monounsaturated and polyunsaturated. The monounsaturated fat present in olive oil (especially in the form of oleic acid) reduces total cholesterol levels by lowering LDL cholesterol (bad cholesterol), preventing its oxidation and increasing the levels of HDL cholesterol. Polyunsaturated fat is found in oily fish (in the form of omega-3 fatty acids) and it is noted for contributing to the reduction of total cholesterol and blood triglycerides and its ability to reduce risk of thrombus or clot formation.

Olive oil: contains oleic acid, vitamin E (antioxidant) and phytosterols (decrease blood cholesterol levels);

Avocado: contains oleic acid, vitamin E; Sunflower/ corn/soybean oil and oil-rich dried fruits: contain polyunsaturated fats.

Walnuts are noted for their linolenic acid content, an essential amino acid precursor of omega-3 fatty acids;

Oily fish (sardines, salmon , mackerel, herring): contain omega- 3 fatty acids;

Fibre-rich foods:

the fibre in foods helps lower absorption of cholesterol in the intestines. Therefore, eating foods rich in fibre such as pulses, vegetables and cabbages, fruits and wholegrain cereals (bread, rice, pasta and wholegrain breakfast cereals) brings about a reduction of blood cholesterol levels.

Antioxidant-rich foods

The oxidation of LDL cholesterol is the main atherosclerosis mechanism (thickening of the arteries which hinders blood circulation), which is the root cause of most cardiovascular diseases. The frequent consumption of foods rich in antioxidants is associated with a decreased occurrence of such diseases. Examples of foods rich in antioxidants are:

Antioxidants	Main Food Sources
Vitamin E	Olive oil, peanuts, walnuts, sunflower seeds, almonds, broccoli, wheat germ.
Vitamin C	Kiwi, citrus fruits, strawberries, potatoes, broccoli, spinach, berries, mango, tomato, grapes, melon, parsley.
Flavonoids	Tea, red wine, grapes, soybeans, onion, orange, apple, garlic, carrots, broccoli, beetroot
Selenium	Meat, fish, eggs, shellfish, fortified cereals.
Zinc	Meat, seafood, fish, pulses, dried fruits
Lycopene	Tomato, (bell) pepper, watermelon.
Beta-carotene	Peach, apricot, melon, pumpkin, carrots, sweet potatoes, green-leaf vegetables.

Feed your heart! The adoption of a cardioprotective diet, stopping smoking, performing regular physical activity and reducing stress are the main ingredients for a protected heart.

Graça Raimundo

President of the Portuguese Association of Dietitians