Herzkreislauferkrankung, or heart disease, is an umbrella term that encompasses several illnesses, including coronary artery disease, myocardial infarction (d.h., Herzinfarkt), cardiac arrhythmias, and peripheral artery disease.
According to estimates, cardiovascular disease remains the leading cause of death worldwide, with more than 17.9 Millionen Opfer pro Jahr. [1]
Die Ursachen für diese Zustände sind vielfältig; jedoch, the most common trigger is the irreversible obstruction of a main artery that delivers oxygen and nutrients to an organ/limb.
In diesem Artikel, we will cover everything you need to know about the role of nutrition, Übung, and stress in controlling the risk factors of heart disease.
Wie Ernährung Herzkrankheiten rückgängig machen kann
As just mentioned, the primary driver of heart disease is the oxidation of cholesterol, which occurs when you have dyslipidemia (d.h., hohe LDL, low HDL, high triglycerides).
Deshalb, nutrition could significantly lower your risk of heart disease by controlling the levels of fats in your blood.
Researchers identified several foods with cardiovascular-protecting properties, einschließlich:
Omega 3
Omega-3 is a polyunsaturated fatty acid (PUFA) that controls the metabolism of fats and improves blood pressure. Since high blood pressure and dyslipidemia are major risk factors of cardiovascular disease, including healthy fats in your diet may reduce the strain on your vessels.
Omega-3-reiche Lebensmittel einschließen:
- Hering
- Lachs
- Austern
- Makrele
- Sardinen
- Lebertran
Omega 6
According to several scientific studies, omega-6 fatty acids are very effective in controlling the levels of good and bad cholesterol. [2]
Omega-6 also lowers the levels of triglycerides, which indirectly contributes to the Reduzierung des schlechten Cholesterins (d.h., LDL).
Lebensmittel reich an Omega-6 einschließen:
- Hanfsamen
- Distelöl
- Sonnenblumenkerne
- Erdnussbutter
- Tofu
- Walnüsse
Vitamin K
When cholesterol molecules deposit inside blood vessels, calcium sticks to these areas. [3] Aus diesem Grund, foods that prevent the accumulation of calcium may potentially lower your risk of cardiovascular disease.
In einem 2004 Studie, scientists inspected the results of taking relatively large amounts of vitamin K2 for 7–10 years. After careful analysis, the study showed that individuals who consumed the largest amounts of vitamin K2 had a 52% Verringerung des Risikos einer Kalziumablagerung in den Blutgefäßen. [4]
Beeren
Beeren are rich in compounds known as flavonoids, which have impressively potent antioxidative properties.
Bananen
Like other potassium-rich foods, bananas may lower blood pressure. With that said, people with chronic high blood pressure should not overconsume this food since it leads to digestive problems. [6]
Ebenfalls, you should never abandon your antihypertensive medications without consulting your primary care physician.
Zimt
Besides being a delicious additive to many dishes, cinnamon can be a great ingredient for people with metabolic syndrome*.
In einem 2016 Rezension, researchers analyzed several clinical studies. Eine dieser Studien konzentrierte sich auf die Nahrungsergänzung 1,000 mg Zimt für Diabetiker 12 Wochen. At the end of the study, patients had a 3.4 mmHg Abnahme ihres mittleren Blutdrucks. While this number may seem insignificant for some people, it can lead to a considerable risk reduction of heart disease. [7]
Die besten Übungen zur Kontrolle der Risikofaktoren von Herz-Kreislauf-Erkrankungen
Kardiovaskuläre Experten haben lange Zeit eine sitzende Lebensweise als primären Risikofaktor für Herzerkrankungen identifiziert. Glücklicherweise, regular physical activity produces the exact opposite result.
In summary, there is an abundance of research that supports the positive effects of exercise on cardiovascular health.
To give you an example of the powerful impact of exercise on heart health, let us briefly discuss Yoga:
Studien haben gezeigt, dass Personen, die sich an Yoga-Aktivitäten beteiligen, seltener an Herzkrankheiten sterben. To explain this phenomenon, researchers theorized that yoga addresses cardiovascular risk factors. [10]
Zum Beispiel, one study found that people who practice yoga for at least five years managed to ihren Blutdruck senken im Vergleich zu einer Kontrollgruppe. [11]
Die Rolle von Stress bei Herzerkrankungen
Throughout your lifetime, you are bound to face challenging Momente, die psychischen Stress auslösen. The common triggers include the death of a loved one, working in a toxic environment, academic exams, family disputes, and the list goes on and on.
Der Vorbehalt ist, dass die positive Art von Stress vorübergehend und von mäßiger Intensität sein muss. Chronic stress, auf der anderen Seite, can last for months and even years, wreaking havoc on every organ system. [13]
Hier ist, warum das passiert:
While the brain is fascinating in every aspect, it has several limitations, including the inability to tell the Unterschied zwischen psychischer und physischer Belastung.
The primary system that gets activated during stressful times is the sympathetic nervous system (SNS), which is responsible for the ‘fight or flight’ response. Folglich, the levels of stress hormones, such as epinephrine (d.h., Adrenalin), norepinephrine (d.h., noradrenaline), and cortisol, skyrocket in the bloodstream. [14]
Over the years, your risk of dying from a cardiovascular event dramatically increases. Aus diesem Grund, scientists are repeatedly emphasizing the role of anxiolytic (d.h., angstlösend) activities, such as meditation, Yoga, Übung, listening to music, or whatever works for you.
Nachricht zum Mitnehmen
Eating a healthy diet, exercising regularly, and controlling your stress are fundamental steps that you should make to lower your risk of heart attacks and other cardiovascular events.
We hope that this article managed to highlight the role of diet, Übung, and stress in increasing or decreasing the risk of heart disease.