Cardiovascular health is built at the dinner table
La domanda
Which dietary choices have been shown to make a difference?
Risposta: What we consume on a daily basis through our diet interacts directly with our vascular and cellular metabolism. The dietary pattern that boasts by far the greatest body of scientific evidence and randomised clinical trials (such as the PREDIMED study) in support of cardiovascular prevention is the traditional Mediterranean diet. The cornerstones of this diet are a high intake of plant-based foods: fresh seasonal fruit, vegetables, pulses (chickpeas, beans, lentils), wholemeal cereals, nuts (walnuts, almonds, rich in omega-3 fatty acids) and fish, particularly oily fish rich in EPA and DHA. The primary source of fat should be extra virgin olive oil, an extraordinary concentrate of monounsaturated fatty acids and polyphenols with antioxidant and anti-inflammatory properties. This nutritional approach counteracts the formation of atherosclerotic plaques, improves the lipid profile and lowers blood pressure. Conversely, it is essential to drastically reduce the intake of saturated fats of animal origin, red and processed meats (sausages), simple sugars and, above all, table salt, the reduction of which to below 5 grams a day is key to preventing high blood pressure. Conversely, those suffering from low blood pressure should consume a little more salt.
Unfortunately, we are now witnessing a gradual shift away from this model, particularly amongst younger people, who are influenced by misleading marketing messages promoting the use of ‘superfoods’, unregulated supplements or highly ultra-processed foods. Extreme dietary trends have become widespread: on the one hand, ‘zero-fat’ and ‘zero-sugar’ ready-made products used for drastic weight loss; on the other, high-protein shakes for muscle hypertrophy or energy drinks with extremely high levels of caffeine and stimulants designed to artificially boost cognitive or physical performance. The health consequences of these behaviours can prove extremely harmful:
• Excessive weight loss and the loss of ‘good’ fats: These can lead to mood disorders, endocrine disturbances and, in women, amenorrhoea and menstrual cycle disorders due to a critical loss of physiological adipose tissue.
• Unbalanced high-protein diets and ultra-processed foods: These increase the workload on the kidneys and may accelerate the onset of atherosclerosis due to their high sodium, phosphate and additive content.
• Abuse of stimulants and energy drinks: Excessive intake of caffeine and sympathomimetic substances places undue strain on the heart, increasing the risk of high blood pressure and potentially dangerous cardiac arrhythmias.
The advice from modern cardiology is to return to simplicity: eat fresh, minimally processed, high-quality food, ensuring a balanced distribution of macronutrients (complex carbohydrates, high-quality proteins and healthy fats) across your daily meals.