Maladie cardiovasculaire, or heart disease, is an umbrella term that encompasses several illnesses, including coronary artery disease, myocardial infarction (c'est à dire., crise cardiaque), cardiac arrhythmias, and peripheral artery disease.
According to estimates, cardiovascular disease remains the leading cause of death worldwide, with more than 17.9 millions de victimes chaque année. [1]
Les causes de ces affections sont diverses; pourtant, the most common trigger is the irreversible obstruction of a main artery that delivers oxygen and nutrients to an organ/limb.
Dans cet article, we will cover everything you need to know about the role of nutrition, exercice, and stress in controlling the risk factors of heart disease.
Comment l'alimentation peut inverser les maladies cardiaques
As just mentioned, the primary driver of heart disease is the oxidation of cholesterol, which occurs when you have dyslipidemia (c'est à dire., LDL élevé, low HDL, high triglycerides).
Donc, 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, comprenant:
Oméga 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.
Aliments riches en oméga-3 comprendre:
- hareng
- Saumon
- Huîtres
- Maquereau
- Sardines
- huile de foie de morue
Oméga 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 réduction du mauvais cholestérol (c'est à dire., LDL).
Aliments riches en oméga-6 comprendre:
- Graines de chanvre
- L'huile de carthame
- Graines de tournesol
- Beurre d'arachide
- Tofu
- Noix
La vitamine K
When cholesterol molecules deposit inside blood vessels, calcium sticks to these areas. [3] Pour cette raison, foods that prevent the accumulation of calcium may potentially lower your risk of cardiovascular disease.
Dans un 2004 étude, 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% réduction du risque de dépôt de calcium dans les vaisseaux sanguins. [4]
baies
baies are rich in compounds known as flavonoids, which have impressively potent antioxidative properties.
Bananes
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]
Aussi, you should never abandon your antihypertensive medications without consulting your primary care physician.
Cannelle
Besides being a delicious additive to many dishes, cinnamon can be a great ingredient for people with metabolic syndrome*.
Dans un 2016 la revue, researchers analyzed several clinical studies. L'une de ces études portait sur la supplémentation 1,000 mg de cannelle pour les patients diabétiques pour 12 semaines. At the end of the study, patients had a 3.4 mmHg diminution de leur tension artérielle moyenne. While this number may seem insignificant for some people, it can lead to a considerable risk reduction of heart disease. [7]
Les meilleurs exercices pour contrôler les facteurs de risque des maladies cardiovasculaires
Les experts cardiovasculaires ont depuis longtemps identifié un mode de vie sédentaire comme un facteur de risque principal de maladie cardiaque. Heureusement, 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:
Des études ont révélé que les personnes qui pratiquent des activités de yoga sont moins susceptibles de mourir d'une maladie cardiaque. To explain this phenomenon, researchers theorized that yoga addresses cardiovascular risk factors. [10]
Par exemple, one study found that people who practice yoga for at least five years managed to abaisser leur tension artérielle par rapport à un groupe contrôle. [11]
Le rôle du stress dans les maladies cardiaques
Throughout your lifetime, you are bound to face challenging moments qui déclenchent un stress psychologique. 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 mise en garde est que le type de stress bénéfique doit être temporaire et d'intensité modérée. Chronic stress, d'autre part, can last for months and even years, wreaking havoc on every organ system. [13]
Voici pourquoi cela se produit:
While the brain is fascinating in every aspect, it has several limitations, including the inability to tell the différence entre le stress psychologique et physique.
The primary system that gets activated during stressful times is the sympathetic nervous system (SNS), which is responsible for the ‘fight or flight’ response. par conséquent, the levels of stress hormones, such as epinephrine (c'est à dire., adrénaline), norepinephrine (c'est à dire., noradrenaline), and cortisol, skyrocket in the bloodstream. [14]
Over the years, your risk of dying from a cardiovascular event dramatically increases. Pour cette raison, scientists are repeatedly emphasizing the role of anxiolytic (c'est à dire., anti-anxiété) activities, such as meditation, yoga, exercice, listening to music, or whatever works for you.
Message à emporter
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, exercice, and stress in increasing or decreasing the risk of heart disease.