Shift work, particularly night shifts, has long been related to a greater risk of cardiovascular problems.
Now, new research suggests that simply changing when We eat could mitigate some of these risks.
A study by the University of Southampton and Mass Brigham general in the United States indicates that daytime food can be key to protecting the health of the heart for those who work unconventional.
Posted in Nature communicationsThe study involved 20 healthy participants in a controlled environment that simulates the work on night shift.
For two weeks, the participants were divided into two groups: one eating during the night to imitate typical food shift patterns and the other meals they consumed during the day. The researchers meticulously tracked the impact of food time on several key cardiovascular risk factors.
Professor Frank Scheer, professor of Medicine and Director of the Medical Chronobiology Program at the Brigham and Women's Hospital Hospital, said: “Our previous research has shown that circadian misalignment: the mumification of our behavioral cycle in relation to our internal body clock, increases cardiovascular risk factors. We wanted to understand what this risk can do and our new research suggests that food could be aim” “.
Given this, are there specific types of foods that are especially good for our heart health?
We consulted with a dietitian and a cardiologist, who highlighted some of the benefits that the next six foods can have in our heart …
1. Salmon
“I would recommend including foods such as salmon, which is full of omega-3 fatty acids that can help reduce inflammation and support healthy cholesterol levels,” says Dr. Jay Shah, cardiologist and medical director of thread.
Rosie Carr, dietitian in the Second Nature Healthy eating Plan recommends salmon baking with a drilling juice and herbs in the oven at 180 ° C for 15-20 minutes, or poaching in a fragrant broth for a tender and wet result.
2. Oatmeal
“Integral grains such as oatmeal provide complex carbohydrates that help maintain constant levels of blood sugar, avoiding inflammatory peaks that can damage blood vessels over time,” says Carr.
They are also rich in soluble fiber, which, according to Shah, helps reduce LDL 'bad' cholesterol.
“I often suggest oats during the night or porridge with berries as an easy daily option,” Shah recommends.
3. Green leaf
“These foods are rich in dietary nitrates that become nitric oxide in the body, helping blood vessels to expand, improve blood flow and reduce blood pressure,” says Carr. “Regular consumption has been related to a better performance of exercise and cardiovascular function.”
The curly and spinach are also full of potassium.
“Green leafy vegetables are bright for potassium content and help balance sodium levels in the body,” says Shah. “They can be easily added to soups, stews or sauteed as a healthy addition.”
4. Extra virgin olive oil
“Extra virgin olive oil is rich in monounsaturated fats and powerful antioxidants called polyphenols that reduce oxidative stress or inflammation,” says Carr. “Low chronic inflammation contributes to heart disease by impacting the health of our arteries.”
The dietitian recommends using it as finishing oil in vegetables, in homemade dressing or for low temperature.
“You can also sprinkle it on whole grain bread instead of butter,” adds Carr.
5. Tomatoes
“Tomatoes are a food rich in lycopene, and lycopene is a powerful antioxidant that reduces inflammation and prevents cholesterol oxidation,” says Carr. “Curiously, cooking of tomatoes increases the bioavailability of lycopene.
“Therefore, I recommend slow assault tomatoes with a little olive oil to concentrate flavors and increase lycopene availability, or incorporate tomato paste into stews and sauces.”
6. Fermented dairy (yogurt, kefir)
“Fermented dairy products contain probiotics that can help reduce blood pressure and chronic inflammation,” says Carr. “Vitamin K2 in these foods helps prevent calcium from accumulating in arterial walls.
“I recommend using smooth sugar yogurt as a basis for breakfast bowls, as a substitute for sour cream or marinados.”
