Malattia cardiovascolare, or heart disease, is an umbrella term that encompasses several illnesses, including coronary artery disease, myocardial infarction (cioè, attacco di cuore), cardiac arrhythmias, and peripheral artery disease.
According to estimates, cardiovascular disease remains the leading cause of death worldwide, with more than 17.9 milioni di vittime ogni anno. [1]
Le cause di queste condizioni sono diverse; tuttavia, the most common trigger is the irreversible obstruction of a main artery that delivers oxygen and nutrients to an organ/limb.
In questo articolo, we will cover everything you need to know about the role of nutrition, esercizio, and stress in controlling the risk factors of heart disease.
Come la dieta può invertire le malattie cardiache
As just mentioned, the primary driver of heart disease is the oxidation of cholesterol, which occurs when you have dyslipidemia (cioè, alta LDL, low HDL, high triglycerides).
Perciò, 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, Compreso:
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.
Alimenti ricchi di omega-3 includere:
- aringa
- salmone
- Ostriche
- Sgombro
- Sardine
- olio di fegato di merluzzo
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 riduzione del colesterolo cattivo (cioè, LDL).
Alimenti ricchi di omega-6 includere:
- Semi di canapa
- Olio di cartamo
- Semi di girasole
- Burro di arachidi
- tofu
- Noci
La vitamina K
When cholesterol molecules deposit inside blood vessels, calcium sticks to these areas. [3] Per questa ragione, foods that prevent the accumulation of calcium may potentially lower your risk of cardiovascular disease.
In un 2004 studia, 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% riduzione del rischio di deposito di calcio all'interno dei vasi sanguigni. [4]
Frutti di bosco
Frutti di bosco are rich in compounds known as flavonoids, which have impressively potent antioxidative properties.
Banane
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]
Anche, you should never abandon your antihypertensive medications without consulting your primary care physician.
Cannella
Besides being a delicious additive to many dishes, cinnamon can be a great ingredient for people with metabolic syndrome*.
In un 2016 revisione, researchers analyzed several clinical studies. Uno di quegli studi si è concentrato sull'integrazione 1,000 mg di cannella per pazienti diabetici per 12 settimane. At the end of the study, patients had a 3.4 mmHg diminuzione della loro pressione sanguigna media. While this number may seem insignificant for some people, it can lead to a considerable risk reduction of heart disease. [7]
I migliori esercizi per controllare i fattori di rischio delle malattie cardiovascolari
Gli esperti cardiovascolari hanno da tempo identificato uno stile di vita sedentario come un fattore di rischio primario per le malattie cardiache. per fortuna, 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:
Gli studi hanno scoperto che le persone che praticano attività yoga hanno meno probabilità di morire per malattie cardiache. To explain this phenomenon, researchers theorized that yoga addresses cardiovascular risk factors. [10]
Per esempio, one study found that people who practice yoga for at least five years managed to abbassare la loro pressione sanguigna rispetto a un gruppo di controllo. [11]
Il ruolo dello stress nelle malattie cardiache
Throughout your lifetime, you are bound to face challenging momenti che provocano stress psicologico. 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.
L'avvertenza è che il tipo benefico di stress deve essere temporaneo e di intensità moderata. Chronic stress, d'altro canto, can last for months and even years, wreaking havoc on every organ system. [13]
Ecco perché questo accade:
While the brain is fascinating in every aspect, it has several limitations, including the inability to tell the differenza tra stress psicologico e fisico.
The primary system that gets activated during stressful times is the sympathetic nervous system (SNS), which is responsible for the ‘fight or flight’ response. conseguentemente, the levels of stress hormones, such as epinephrine (cioè, adrenalina), norepinephrine (cioè, noradrenaline), and cortisol, skyrocket in the bloodstream. [14]
Over the years, your risk of dying from a cardiovascular event dramatically increases. Per questa ragione, scientists are repeatedly emphasizing the role of anxiolytic (cioè, che allevia l'ansia) activities, such as meditation, yoga, esercizio, listening to music, or whatever works for you.
Messaggio da asporto
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, esercizio, and stress in increasing or decreasing the risk of heart disease.