The best heart foods according to the American Heart Association

One of the best formulas for protect the heart It consists of advising people on what they should eat, so that they can adapt it to their personal lifestyle.

In other words, beyond the healthy routines recommended by doctors in terms of habits in general, from a food point of view it is a question of achieving a weight scale think of a broad diet instead of relying on specific foods.

This is one of the main conclusions of the latest report presented by the American Heart Association (AHA), a prestigious American entity dedicated to everything related to this vital organ. Here we tell you which foods are best for the heart.

The best heart foods according to the American Heart Association

In 2021 the American Heart Association has updated its 2006 report and put the word in the spotlight “Weight scale”. From this concept, specialists begin to “emphasize dietary patterns, not specific foods or nutrients, as explained by Alice H. Lichtenstein, the nutrition and heart disease researcher who led the drafting committee of the document.

The expert advises to see “the whole picture”. Don’t just add a vegetable or vitamin and I believe that with that a heart healthy diet has already been achieved. Because, he clarifies, if you add one food, you tend to remove another at the same time. “The important thing, really, is to balance everything so that it has a greater impact on cardiovascular health”says Liechtenstein.

According to the AHA, heart-healthy eating habits shouldn’t be a punishment, people should eat what you like. Just choose “be a little more careful, consider the frequency of intake and adjust the size of the portions”.

The report then establishes a “heart-healthy eating model” whose foundations are:

• Achieve and maintain a healthy body weight
• Eat a variety of fruits and vegetables
• Incorporate whole grains instead of refined grain products
• Choose healthy sources of protein, especially those of plant origin, such as legumes and nuts
• Regularly eat fish and shellfish
• Choose skimmed or low-fat dairy products and, in the case of meat, prefer lean cuts
• Use liquid vegetable oils and animal fats (butter) or partially hydrogenated
• Choose lightly processed foods over ultra-processed foods
• Minimize foods and beverages with added sugars
• Eliminate foods with salt or opt for those with little added salt
• Limit alcohol consumption or, directly, do not drink alcohol
• Follow these guidelines at home and also in a restaurant or when ordering prepared food

Healthy habits

As for healthy living habits, the AHA explains that the amount of calories needed depends on each person’s activity. Although he admits that, in general, some 2,000 calories a day.

In this regard, specialist Maya Vadiveloo, who also participated in the preparation of the report, ensures that “the goal is to make all those calories count and consume nutrient-rich foods”.

The secret, of course, is to consume a healthy amount of those calories with the Increased physical activity. Therefore, it is recommended that you get at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week.

Another very important supplement to keep the heart healthy: Smoking prohibited.