The role of healthy nutrition in preventing chronic diseases

Healthy nutrition plays a fundamental role in preventing chronic diseases such as heart disease and diabetes, by providing the body with the necessary nutrients and improving its vital functions. A balanced diet is not only a way to maintain an appropriate weight, but also a key to maintaining heart health and regulating blood sugar levels.

Foods that contribute to reducing the risk of heart disease and diabetes

Dark leafy vegetables:

Such as spinach, cabbage, and watercress.

Rich in vitamins and minerals such as vitamins C and E and beta-carotene, and contain fiber that helps improve heart health.

Fiber reduces harmful cholesterol levels and helps regulate blood sugar levels.

Fatty fish:

Such as salmon, tuna, and sardines.

Contains omega-3 fatty acids that reduce inflammation, lower blood pressure, and protect against heart disease.

It is recommended to eat fish twice a week to maintain heart health.

Whole grains:

Such as oats, brown rice, and quinoa.
They contain a high percentage of fiber that helps improve the digestion of carbohydrates slowly, which keeps blood sugar levels stable.

Fiber promotes a feeling of fullness and reduces the risk of obesity, one of the factors that cause diabetes and heart disease.

Nuts and seeds:

Such as almonds, walnuts, chia seeds and flax seeds.

They contain healthy fats that help improve heart health and reduce inflammation.

Walnuts are rich in omega-3, which helps reduce harmful cholesterol.

Legumes:

Such as lentils, chickpeas and beans.

They contain a high percentage of fiber and plant proteins that help improve blood sugar levels.

They reduce the risk of diabetes and contribute to improving heart health.