Enfermedad cardiovascular, or heart disease, is an umbrella term that encompasses several illnesses, including coronary artery disease, myocardial infarction (es decir, infarto de miocardio), cardiac arrhythmias, and peripheral artery disease.
According to estimates, cardiovascular disease remains the leading cause of death worldwide, with more than 17.9 millones de víctimas cada año. [1]
Las causas de estas condiciones son diversas.; sin embargo, the most common trigger is the irreversible obstruction of a main artery that delivers oxygen and nutrients to an organ/limb.
En este articulo, we will cover everything you need to know about the role of nutrition, ejercicio, and stress in controlling the risk factors of heart disease.
Cómo la dieta puede revertir las enfermedades del corazón
As just mentioned, the primary driver of heart disease is the oxidation of cholesterol, which occurs when you have dyslipidemia (es decir, LDL alto, low HDL, high triglycerides).
Por lo tanto, 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, incluso:
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.
Alimentos ricos en omega-3 incluir:
- arenque
- Salmón
- ostras
- Caballa
- Sardinas
- aceite de hígado de bacalao
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 reducción del colesterol malo (es decir, LDL).
Alimentos ricos en omega-6 incluir:
- Semillas de cáñamo
- Aceite de cártamo
- Semillas de girasol
- Mantequilla de maní
- tofu
- nueces
Vitamina K
When cholesterol molecules deposit inside blood vessels, calcium sticks to these areas. [3] Por esta razón, foods that prevent the accumulation of calcium may potentially lower your risk of cardiovascular disease.
en un 2004 estudiar, 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% reducción del riesgo de depósito de calcio dentro de los vasos sanguíneos. [4]
Bayas
Bayas are rich in compounds known as flavonoids, which have impressively potent antioxidative properties.
plátanos
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]
también, you should never abandon your antihypertensive medications without consulting your primary care physician.
Canela
Besides being a delicious additive to many dishes, cinnamon can be a great ingredient for people with metabolic syndrome*.
en un 2016 revisión, researchers analyzed several clinical studies. Uno de esos estudios se centró en complementar 1,000 mg de canela para diabéticos para 12 semanas. At the end of the study, patients had a 3.4 disminución de mmHg en su presión arterial media. While this number may seem insignificant for some people, it can lead to a considerable risk reduction of heart disease. [7]
Los mejores ejercicios para controlar los factores de riesgo de las enfermedades cardiovasculares
Los expertos cardiovasculares han identificado durante mucho tiempo un estilo de vida sedentario como un factor de riesgo principal para la enfermedad cardíaca.. por suerte, 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:
Los estudios encontraron que las personas que participan en actividades de yoga tienen menos probabilidades de morir de una enfermedad cardíaca. To explain this phenomenon, researchers theorized that yoga addresses cardiovascular risk factors. [10]
Por ejemplo, one study found that people who practice yoga for at least five years managed to bajar su presión arterial en comparación con un grupo de control. [11]
El papel del estrés en las enfermedades del corazón
Throughout your lifetime, you are bound to face challenging momentos que desencadenan estrés psicológico. 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.
La advertencia es que el tipo de estrés beneficioso debe ser temporal y de intensidad moderada.. Chronic stress, por otra parte, can last for months and even years, wreaking havoc on every organ system. [13]
He aquí por qué sucede esto:
While the brain is fascinating in every aspect, it has several limitations, including the inability to tell the diferencia entre estrés psicológico y físico.
The primary system that gets activated during stressful times is the sympathetic nervous system (SNS), which is responsible for the ‘fight or flight’ response. Por consiguiente, the levels of stress hormones, such as epinephrine (es decir, adrenalina), norepinephrine (es decir, noradrenaline), and cortisol, skyrocket in the bloodstream. [14]
Over the years, your risk of dying from a cardiovascular event dramatically increases. Por esta razón, scientists are repeatedly emphasizing the role of anxiolytic (es decir, aliviar la ansiedad) activities, such as meditation, yoga, ejercicio, listening to music, or whatever works for you.
mensaje para llevar
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, ejercicio, and stress in increasing or decreasing the risk of heart disease.