The cardiovascular health of millions of people depends on a healthy and balanced diet, according to advice from several specialists when commemorating World Heart Day this Wednesday.

Created by the World Heart Foundation, International Heart Day aims to raise public awareness to reduce the number of deaths from cardiovascular diseases by 25% between 2021 and 2025.

More than two-thirds of cardiovascular disease deaths, numbering 17 million worldwide, could be prevented with significant changes in diet and lifestyle.

The small changes in lifestyle that can impact on an improvement in health begin with regular exercise, maintaining a healthy and balanced diet, having the habit of eating healthy snacks and quitting smoking, among others, according to the medical specialist intern Luis Septién.

Another of Dr. Septién’s recommendations is “to consume a handful of almonds daily (approximately 23) because they have great benefits for maintaining cardiovascular health”.

“The levels of bad cholesterol (LDL) and the risk of occluded arteries are reduced and a reduction in blood pressure is achieved, not to mention that the almond produces a feeling of satiety if it is included in the diet as a snack, calming hunger”, indicates Septién, representative of the Almond Board of California.

He added that we must create awareness of leading a healthy life and a balanced diet.

“You can start with something as simple as consuming healthy snacks such as almonds daily, then leaving soft drinks substituting for water, quitting tobacco and alcohol, consuming fruits and vegetables and exercising 4 to 5 times a week for 20 0 30 minutes”.

There is no secret recipe to maintain a healthy heart, but it involves a change that requires perseverance and willpower to lead a healthier life.

“In Mexico, cardiovascular diseases are the leading cause of death, above malignant tumors and although we subtract a genetic tendency, it is clear that risk factors such as diabetes, hypertension, cholesterol, obesity, a bad diet and a sedentary life,” says Dr. Septién.

“Almonds offer great health benefits in addition to their nutritional value because they provide magnesium, calcium, good fats, protein and fiber without cholesterol, gluten or sodium. It is a very healthy snack to avoid breads, chocolates or fried foods,” he continued.

According to Dr Wendy Hall, Co-Principal Investigator and Nutrition Science at King’s College London, replacing typical snacks or fries with almonds between meals would result in a long-term reduction of 30% in the adjusted relative risk of a cardiovascular event.

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