{"id":3453,"date":"2024-03-04T18:05:31","date_gmt":"2024-03-04T18:05:31","guid":{"rendered":"https:\/\/innovactiv.com\/?p=3453"},"modified":"2024-03-04T18:26:30","modified_gmt":"2024-03-04T18:26:30","slug":"nourishing-your-heart-a-culinary-journey-to-cardiovascular-wellness","status":"publish","type":"post","link":"https:\/\/innovactiv.com\/en\/nourishing-your-heart-a-culinary-journey-to-cardiovascular-wellness\/","title":{"rendered":"🥗Nourishing Your Heart: A Culinary Journey to Cardiovascular Wellness ❤️"},"content":{"rendered":"\t\t
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You’ve probably heard it before: food is our fuel. <\/span>\u26fd<\/span><\/p>\n

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1. Omega-3 fatty acids: The heart's best friend<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u00a0<\/span>Let’s start with the superheroes of heart health – omega-3 fatty acids. Found in fatty fish like salmon, mackerel, and trout, these essential fats play a pivotal role in reducing inflammation and lowering the risk of heart disease. For our vegetarian friends, microalgae, flaxseeds, chia seeds, and walnuts are excellent plant-based sources.<\/span>1,2<\/sup><\/p>

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2. Antioxidant-rich fruits and vegetables<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The vibrant hues of fruits and vegetables are not just visually appealing; they\u2019re a sign of a rich nutrient profile. Berries, leafy greens, and citrus fruits are packed with antioxidants that help combat oxidative stress and promote a healthy heart. Aim to fill your plate with a rainbow of colors to ensure a variety of essential vitamins and minerals.<\/span>\u00a03, 4<\/sup><\/p>

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3. Whole grains: fuel for a strong heart<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Swap refined grains for their whole counterparts to boost your heart health. Whole grains like oats, quinoa, and brown rice are rich in fiber, which helps lower cholesterol levels and keeps your heart in top shape. Additionally, they provide a steady release of energy, supporting overall cardiovascular function.<\/span> 5,6<\/sup><\/p>

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4. Plant-based proteins<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Consider incorporating plant-based protein sources such as legumes, tofu and lentils into your diet. These alternatives are not only low in saturated fats, but also contain nutrients such as fiber and antioxidants that are beneficial to cardiovascular health. <\/span>7<\/sup><\/p>

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5. Olive oil: Liquid gold for cardiovascular health<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Make olive oil your go-to cooking companion. Packed with monounsaturated fats, it has been associated with numerous heart benefits, including reducing inflammation and improving cholesterol levels. Drizzle it over salads or use it for light saut\u00e9ing to harness its full potential. <\/span>8,9<\/sup><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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A heart-healthy diet is more than just incorporating beneficial foods; it requires a conscious effort to limit or avoid those that can compromise cardiovascular health. \u00a0We see you coming! Yes, on a daily basis it’s not always possible to eat only “good food”. And that’s where supplementation <\/b>comes in… We’ll tell you more in our next newsletter.\u00a0\u00a0\ud83d\udc4b<\/span><\/p>

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\u00a0<\/span><\/h4>

1\u00a0 \u00a0Nathalie Faggianelli (2024). <\/span>Om\u00e9ga 3 \u2013 Bienfaits, Aliments, Indications, Compl\u00e9ments [online]. <\/span>Available on\u00a0: <\/span>https:\/\/www.passeportsante.net\/fr\/Solutions\/PlantesSupplements\/Fiche.aspx?doc=acides_gras_essentiels_ps<\/span><\/a><\/p>

2\u00a0 \u00a0National Institutes of Health (2023) Omega-3 Fatty Acid [online]. <\/span>Available on\u00a0:\u00a0https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-HealthProfessional\/<\/a><\/p>

3\u00a0 \u00a0Passeport Sant\u00e9 (2022). Une alimentation antioxydante pour bien vieillir [online]. Available on\u00a0: <\/span>https:\/\/www.passeportsante.net\/fr\/Actualites\/Dossiers\/DossierComplexe.aspx?doc=alimentation-antioxydante-bien-vieillir<\/span><\/a><\/p>

4\u00a0 \u00a0Cuma Zehiroglu and Sevim Beyza Ozturk Sarikaya (2019). The importance of antioxidants and place in today\u2019s scientific technological studies. Journal of Food Science and Technology [online]. Available on\u00a0: <\/span>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6828919\/<\/span><\/a><\/p>

5\u00a0\u00a0 Government of Canada (2022). Canada\u2019s food guide – <\/span>Eat whole grain foods <\/span>[online]. Available on\u00a0:<\/span> https:\/\/food-guide.canada.ca\/en\/healthy-eating-recommendations\/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods\/eat-whole-grain-foods\/<\/span><\/a><\/p>

6\u00a0 \u00a0Marc P. McRae (2017) Health Benefits of Dietary Whole Grains: An Umbrella Review of Meta-Analyses. Elsevier [online]. Available on\u00a0:\u00a0<\/span>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5310957\/<\/span><\/a><\/p>

7\u00a0 \u00a0Rylee T Ahnen et al (2019)\u00a0 Role of plant protein in nutrition, wellness, and health. <\/span>Nutrition Reviews [online]. Available on\u00a0:\u00a0https:\/\/academic.oup.com\/nutritionreviews\/article\/77\/11\/735\/5536191?login=false<\/a><\/p>

8\u00a0 \u00a0St\u00e9phanie Monnatte-Lassus (2022). <\/span>L’huile d’olive, les bienfaits de cette huile v\u00e9g\u00e9tale <\/span>[online]. <\/span>Available on\u00a0:<\/span> https:\/\/www.passeportsante.net\/huiles-vegetales-g152\/Fiche.aspx?doc=huile-olive<\/span><\/a><\/p>

9\u00a0 Rana M. Bilal (2021) <\/span>Olive Oil: Nutritional Applications, Beneficial Health Aspects and its Prospective Application in Poultry Production. Frontiers in Pharmacology <\/span>[online]. Available on\u00a0: <\/span>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8424077\/<\/span><\/a><\/p>

\u00a0<\/span><\/sup><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

You’ve probably heard it before: food is our fuel. ⛽ \u00a0 1. Omega-3 fatty acids: The heart’s best friend Let’s start with the superheroes of heart health – omega-3 fatty acids. Found in fatty fish like salmon, mackerel, and trout, these essential fats play a pivotal role in reducing inflammation and lowering the risk of […]<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[18,25],"tags":[],"class_list":["post-3453","post","type-post","status-publish","format-standard","hentry","category-news","category-metabolic-health"],"yoast_head":"\n🥗Nourishing Your Heart: A Culinary Journey to Cardiovascular Wellness ❤️ - Innovactiv<\/title>\n<meta name=\"description\" content=\"You've probably heard it before: food is our fuel. 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