Hart-en vaatziekte, or heart disease, is an umbrella term that encompasses several illnesses, including coronary artery disease, myocardial infarction (d.w.z., hartaanval), cardiac arrhythmias, and peripheral artery disease.
According to estimates, cardiovascular disease remains the leading cause of death worldwide, with more than 17.9 miljoen slachtoffers per jaar. [1]
De oorzaken van deze aandoeningen zijn divers; echter, the most common trigger is the irreversible obstruction of a main artery that delivers oxygen and nutrients to an organ/limb.
In dit artikel, we will cover everything you need to know about the role of nutrition, oefening, and stress in controlling the risk factors of heart disease.
Hoe een dieet hartaandoeningen kan omkeren?
As just mentioned, the primary driver of heart disease is the oxidation of cholesterol, which occurs when you have dyslipidemia (d.w.z., hoog LDL, low HDL, high triglycerides).
daarom, 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, inclusief:
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.
Voedingsmiddelen rijk aan omega-3 omvatten:
- Haring
- Zalm
- Oesters
- Makreel
- Sardines
- levertraan
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 vermindering van slechte cholesterol (d.w.z., LDL).
Voedingsmiddelen rijk aan omega-6 omvatten:
- Hennepzaden
- Saffloer olie
- Zonnebloemzaden
- Pindakaas
- Tofu
- Walnoten
vitamine K
When cholesterol molecules deposit inside blood vessels, calcium sticks to these areas. [3] Om deze reden, foods that prevent the accumulation of calcium may potentially lower your risk of cardiovascular disease.
In een 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% vermindering van het risico op calciumafzetting in bloedvaten. [4]
Bessen
Bessen 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]
Ook, you should never abandon your antihypertensive medications without consulting your primary care physician.
Kaneel
Besides being a delicious additive to many dishes, cinnamon can be a great ingredient for people with metabolic syndrome*.
In een 2016 recensie, researchers analyzed several clinical studies. Een van die onderzoeken was gericht op suppletie 1,000 mg kaneel voor diabetespatiënten voor 12 weken. At the end of the study, patients had a 3.4 mmHg verlaging van hun gemiddelde bloeddruk. While this number may seem insignificant for some people, it can lead to a considerable risk reduction of heart disease. [7]
De beste oefeningen om de risicofactoren van hart- en vaatziekten onder controle te houden
Cardiovasculaire experts hebben een sedentaire levensstijl al lang geïdentificeerd als een primaire risicofactor voor hartaandoeningen. gelukkig, 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:
Studies hebben aangetoond dat personen die aan yoga-activiteiten deelnemen, minder kans hebben om te overlijden aan hartaandoeningen. To explain this phenomenon, researchers theorized that yoga addresses cardiovascular risk factors. [10]
Bijvoorbeeld, one study found that people who practice yoga for at least five years managed to hun bloeddruk verlagen vergeleken met een controlegroep. [11]
De rol van stress bij hartaandoeningen
Throughout your lifetime, you are bound to face challenging momenten die psychologische stress veroorzaken. 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.
Het voorbehoud is dat het gunstige type stress tijdelijk en van matige intensiteit moet zijn. Chronic stress, aan de andere kant, can last for months and even years, wreaking havoc on every organ system. [13]
Dit is waarom dit gebeurt:
While the brain is fascinating in every aspect, it has several limitations, including the inability to tell the verschil tussen psychologische en fysieke stress.
The primary system that gets activated during stressful times is the sympathetic nervous system (SNS), which is responsible for the ‘fight or flight’ response. bijgevolg, the levels of stress hormones, such as epinephrine (d.w.z., adrenaline), norepinephrine (d.w.z., noradrenaline), and cortisol, skyrocket in the bloodstream. [14]
Over the years, your risk of dying from a cardiovascular event dramatically increases. Om deze reden, scientists are repeatedly emphasizing the role of anxiolytic (d.w.z., angstverlichtend) activities, such as meditation, yoga, oefening, listening to music, or whatever works for you.
Afhaalbericht
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, oefening, and stress in increasing or decreasing the risk of heart disease.