There is a common belief that eating red foods can prevent heart disease, but that idea is a myth. Red foods carry their own colors for various reasons, and there is no single substance in red foods that uniquely protects heart health. A cardiologist and doctor of functional diagnostics at a Krasnoyarsk clinic explained this, outlining practical recommendations that genuinely help reduce cardiovascular risk.
According to the expert, the most important step in preventing heart disease and in managing existing cardiovascular conditions is to limit salt intake. A varied and balanced diet follows closely, helping to prevent vitamin and mineral gaps that could compromise overall health and heart function.
The specialist notes that moderating animal fats, including cholesterol, is advisable for most chronic cardiovascular conditions and for prevention. He cautions, however, against fully eliminating animal fats or adopting a strict vegetarian diet. Reasonable amounts of animal fats can be compatible with heart health, especially when part of an overall healthy eating pattern.
Another cornerstone is adequate fiber from vegetables and fruits. A practical target is roughly 400 grams of vegetables and fruits every day, which supports digestion, blood pressure, and lipid balance while contributing to a feeling of fullness and satisfaction.
Potassium plays a key role in keeping the heart beating smoothly. Therefore, it is important to include foods rich in potassium in daily meals. Examples include dried mushrooms, dried fruits, soybeans, wheat bran, bananas, nuts, and leafy greens. In addition, omega-3 polyunsaturated fatty acids provide meaningful benefits for blood vessels and cardiovascular health. Fatty fish such as tuna, salmon, and sardines can be valuable sources of these fats, contributing to vascular integrity and heart efficiency.
The heart muscle itself is a striated tissue that contains myoglobin in its cells. Myoglobin stores oxygen inside muscle tissue, ensuring the heart has a steady oxygen supply during continuous activity. This simple fact underscores why a well-rounded diet supports more than just cholesterol or blood pressure; it sustains the very mechanism that powers every heartbeat.
Myoglobin is a protein that includes iron, which helps explain why iron-rich foods can benefit the body and the heart. The diet should include such items as liver from chicken, pork, or veal; sesame seeds; seaweed; and a variety of seafood. These foods help maintain iron stores and support optimal heart muscle function, especially in individuals with higher demands or dietary restrictions that might otherwise risk iron deficiency.
Beyond these tips, it is important to recognize that weight management, physical activity, and regular medical checkups play complementary roles in heart health. While dietary choices lay the foundation, an integrated approach that includes movement, stress management, and routine screening can significantly influence long-term cardiovascular outcomes. By adopting a balanced approach to nutrition and lifestyle, individuals can support heart function and reduce the likelihood of adverse events over time.
In summary, heart health is not about fearing red foods or chasing miracle solutions. It is about evidence-based choices: limiting salt, varying nutrients through a wide range of fruits and vegetables, consuming moderate amounts of animal fats, prioritizing fiber, and incorporating potassium and omega-3 rich foods. Iron-rich items support the heart muscle, while a comprehensive approach that also includes activity and weight control builds resilience against cardiovascular disease.