The Spanish arteriosclerosis society (Be) reported through the update document of the ‘Lifestyle Recommendations and Cardiovascular Prevention of the SEA’, what are the Natural foods that can reduce the risk of death due to cardiovascular disease by 28% (ECV).
In the report, presented this year, the results of a recent meta -analysis made from 22 studies prospective
What foods help reduce the risk of ECV death
The nutrients of the fruit and vegetable They have effects beneficial to cardiometabolic risk factorsamong which the impact on blood pressure figures stands out, according to the Sea.
This explains that the consumption of 200 grams a day of fruit significantly reduces up to 8% the risk of developing arterial hypertension. The document showed that, compared to the consumption of 2 rations per day of vegetables and fruits, the intake of 5 portions per day is associated with a 12% risk decrease in ECV death and 13% of the risk of total mortality.
In addition, he indicated that the increase of 100 grams a day in fruit consumption means a reduction between 8 and 13% of the risk of CDV; While the consumption of up to 200 grams a day of fruit is associated with the general reduction of mortality by all causes.
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Why these foods are good to reduce the risk of ECV death
These benefits occur because vegetables, fruits and tubers carry a high water content, around 80% of its weightas well as a low caloric contribution and a very similar composition of nutrients, which contribute Vitamins A, B, C and E, Folic acid, minerals, phenolic compounds And also, a high amount of fiber.
However, the contribution of vitamins and minerals with low sodium content gives them beneficial properties in diseases associated with aging, such as ECV among others. Complex carbohydrates and fiber that these foods contain provide a notable metabolic cardio benefit.
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How to consume fruits and vegetables to help reduce cardiovascular disease
From either they consider important favor your consumption of form Rawin salads, gazpacho or salmorejo. As long as the preparation, do not peel the vegetable if possiblecut into large portions, avoid prolonged soaking or boiled timesfavor steamed; or Avoid prolonged frying at high temperature or repeated overheating.
In the same way as vegetables, society remembers that fruits have a high amount of fiber. However, this is reduced to being peeled and, above all, if consumed as juices.
Source: Ambito
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