{"id":17312,"date":"2024-01-29T11:34:28","date_gmt":"2024-01-29T10:34:28","guid":{"rendered":"https:\/\/www.geklab.com\/alimentazione-e-malattie-cardiovascolari\/"},"modified":"2025-05-27T15:41:18","modified_gmt":"2025-05-27T14:41:18","slug":"cardiovascular-diseases-prevention-on-your-plate","status":"publish","type":"post","link":"https:\/\/www.geklab.com\/en\/cardiovascular-diseases-prevention-on-your-plate\/","title":{"rendered":"Cardiovascular diseases: prevention on your plate"},"content":{"rendered":"<div class=\"wp-block-stackable-icon-list stk-block-icon-list stk-block stk-5849285\" data-block-id=\"5849285\"><style>.stk-5849285{column-count:2 !important}.stk-5849285 ul li{list-style-image:url('data:image\/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHZpZXdCb3g9IjAgMCAxOTAgMTkwIiBzdHlsZT0iZmlsbDogIzAwMCAhaW1wb3J0YW50OyBjb2xvcjogIzAwMCAhaW1wb3J0YW50O3RyYW5zZm9ybTogcm90YXRlKGRlZykgIWltcG9ydGFudDsiPjxwb2x5Z29uIHBvaW50cz0iMTczLjgsMjguNCA2MC40LDE0MS44IDE1LjcsOTcuMiA1LjEsMTA3LjggNjAuNCwxNjMgMTg0LjQsMzkgMTczLjgsMjguNCIgZmlsbD0iIzAwMCIgc3Ryb2tlPSIjMDAwIiBzdHlsZT0iZmlsbDogcmdiKDAsIDAsIDApOyBzdHJva2U6IHJnYigwLCAwLCAwKTsiLz48L3N2Zz4=') !important}<\/style><ol><li><a href=\"#healthy-plate\">The Healthy Plate from Harvard Medical School<\/a><\/li><li><a href=\"#fasting\">Short-term and intermittent fasting<\/a><\/li><li><a href=\"#omega-3\">Omega-3 fatty acids<\/a><\/li><li><a href=\"#vitamins\">Vitamins and minerals<\/a><\/li><li><a href=\"#spices\">Spices and chili pepper<\/a><\/li><li><a href=\"#sweeteners\">Beware of sweeteners<\/a><\/li><li><a href=\"#rotation-diet\">All the benefits of the the rotation diet<\/a><\/li><\/ol><\/div><figure class=\"wp-block-image alignleft size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5.jpg\" alt=\"\" class=\"wp-image-12221\" style=\"width:503px;height:auto\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5.jpg 750w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5-300x200.jpg 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5-600x400.jpg 600w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure><p>In the article \u201cCardiovascular Diseases: The Role of Low-Grade Inflammation\u201d, we discussed the relationship between cardiovascular diseases and low-grade inflammation. <\/p><p>As we often emphasize, nutrition can play a crucial role in preventing and combating inflammatory states, and consequently, <strong>cardiovascular diseases<\/strong>.<\/p><p>In this article, we will delve into the <strong>key role of proper nutrition<\/strong> in promoting a healthy and resilient heart.<\/p><div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-ceb1e9a\" id=\"healthy-plate\" data-block-id=\"ceb1e9a\"><style>.stk-ceb1e9a{margin-bottom:14px !important}<\/style><h2 class=\"stk-block-heading__text stk-block-heading--use-theme-margins\"><strong><strong>The Healthy Plate from Harvard Medical School<\/strong><\/strong><\/h2><\/div><p>The first step in establishing a healthy and balanced diet is to follow the principle of the <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-eating-plate\/\" target=\"_blank\" rel=\"noreferrer noopener\">&#8220;Healthy Plate&#8221; from Harvard Medical School<\/a>, which recommends the balanced inclusion of proteins, carbohydrates, and vegetables in every meal, including breakfast.<\/p><blockquote class=\"wp-block-stackable-blockquote stk-block-blockquote stk-block stk-8339d85 is-style-simple\" data-v=\"2\" data-block-id=\"8339d85\"><style>.stk-8339d85{margin-bottom:0px !important}<\/style><div class=\"has-text-align-left stk-block-blockquote__content stk-container stk-8339d85-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks\"><div class=\"wp-block-stackable-icon stk-block-icon stk-block stk-3ce51f5\" data-block-id=\"3ce51f5\"><style>.stk-3ce51f5{left:-50px !important;position:absolute !important;opacity:0.2 !important}.stk-3ce51f5 .stk--svg-wrapper .stk--inner-svg svg:last-child{height:100px !important;width:100px !important}.stk-3ce51f5 .stk--svg-wrapper .stk--inner-svg svg:last-child,.stk-3ce51f5 .stk--svg-wrapper .stk--inner-svg svg:last-child :is(g,path,rect,polygon,ellipse){fill:var(--theme-palette-color-1,#088fa8) !important}@media screen and (max-width:767px){.stk-3ce51f5{left:0px !important}}<\/style><span class=\"stk--svg-wrapper\"><div class=\"stk--inner-svg\"><svg style=\"height:0;width:0\"><defs><linearGradient id=\"linear-gradient-3ce51f5\" x1=\"0\" x2=\"100%\" y1=\"0\" y2=\"0\"><stop offset=\"0%\" style=\"stop-opacity:1;stop-color:var(--linear-gradient-3-ce-51-f-5-color-1)\"><\/stop><stop offset=\"100%\" style=\"stop-opacity:1;stop-color:var(--linear-gradient-3-ce-51-f-5-color-2)\"><\/stop><\/linearGradient><\/defs><\/svg><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 50 50\" aria-hidden=\"true\" width=\"32\" height=\"32\"><path d=\"M22.3 30.5c0 6-4.8 10.8-10.8 10.8-2.3 0-4.5-.8-6.3-2-.9-.6-1.8-1.4-2.5-2.4-1.8-2.4-2.7-5.4-2.7-9 0-4.5 1.3-8.5 4-11.9 2.7-3.4 6.4-5.8 11.1-7.3v2.8c-2.7 2.2-4.4 5-4.9 8.3.4-.1.9-.1 1.3-.1 6-.1 10.8 4.8 10.8 10.8zm16.9-10.9c-.5 0-.9 0-1.3.1.5-3.3 2.2-6.1 4.9-8.3V8.7c-4.7 1.4-8.4 3.9-11.1 7.3-2.7 3.4-4 7.4-4 11.9 0 3.6.9 6.6 2.7 9 .8 1 1.6 1.8 2.5 2.4 1.8 1.3 3.9 2 6.3 2 6 0 10.8-4.8 10.8-10.8 0-6-4.8-10.9-10.8-10.9z\"><\/path><\/svg><\/div><\/span><\/div>\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-1c8d967\" data-block-id=\"1c8d967\"><style>.stk-1c8d967 .stk-block-text__text{font-size:25px !important}@media screen and (max-width:1023px){.stk-1c8d967 .stk-block-text__text{font-size:25px !important}}<\/style><p class=\"stk-block-text__text\"><strong><span style=\"color: var(--theme-palette-color-1, #088fa8);\" class=\"stk-highlight\"><strong><span style=\"color: var(--theme-palette-color-1, #088fa8);\" class=\"stk-highlight\">Given that cardiovascular diseases are often associated with overweight and obesity, the direct action of an anti-inflammatory diet on sugar metabolism (improving insulin sensitivity), fat metabolism (improving cholesterol levels), and body composition allows for targeted and effective interventions in these conditions.&nbsp;<\/span><\/strong><\/span><\/strong><\/p><\/div><\/div><\/div><\/blockquote><div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><style>.kadence-column17312_8c17bb-63 > .kt-inside-inner-col,.kadence-column17312_8c17bb-63 > .kt-inside-inner-col:before{border-top-left-radius:30px;border-top-right-radius:30px;border-bottom-right-radius:30px;border-bottom-left-radius:30px;}.kadence-column17312_8c17bb-63 > .kt-inside-inner-col{background-color:#ebebeb;}.kadence-column17312_8c17bb-63 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column17312_8c17bb-63{position:relative;}<\/style>\n<div class=\"wp-block-kadence-column kadence-column17312_8c17bb-63 kadence-column_33b0ff-ad\"><div class=\"kt-inside-inner-col\"><style>.kb-row-layout-wrap.wp-block-kadence-rowlayout.kb-row-layout-id17312_88d30a-67{margin-top:0px;margin-bottom:0px;}.kb-row-layout-id17312_88d30a-67 > .kt-row-column-wrap{align-content:center;}:where(.kb-row-layout-id17312_88d30a-67 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:center;}.kb-row-layout-id17312_88d30a-67 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:0px;padding-bottom:10px;padding-left:250px;grid-template-columns:minmax(0, 80%) minmax(0, 20%);}.kb-row-layout-id17312_88d30a-67{background-image:url('https:\/\/www.geklab.com\/wp-content\/uploads\/2022\/06\/slider4-copia-1.png');background-size:contain;background-position:3% 100%;background-attachment:scroll;background-repeat:no-repeat;}.kb-row-layout-id17312_88d30a-67 > .kt-row-layout-overlay{opacity:0.30;}.kb-row-layout-id17312_88d30a-67 .kt-row-layout-bottom-sep{height:100px;}.kb-row-layout-id17312_88d30a-67 .kt-row-layout-bottom-sep svg{width:100%;}.kb-row-layout-id17312_88d30a-67 .kt-row-layout-bottom-sep svg{fill:#ffffff!important;}@media all and (max-width: 1024px){.kb-row-layout-id17312_88d30a-67 > .kt-row-column-wrap{padding-right:0px;padding-left:45px;grid-template-columns:minmax(0, 2fr) minmax(0, 1fr);}}@media all and (max-width: 1024px){.kb-row-layout-id17312_88d30a-67{background-image:none !important;}}@media all and (max-width: 1024px){.kb-row-layout-id17312_88d30a-67 [id*=\"jarallax-container-\"]{display:none !important;}}@media all and (max-width: 1024px){.kb-row-layout-id17312_88d30a-67 .kt-row-layout-bottom-sep{height:px;}}@media all and (max-width: 1024px){.kb-row-layout-id17312_88d30a-67 .kt-row-layout-bottom-sep svg{width:%;}}@media all and (max-width: 767px){.kb-row-layout-id17312_88d30a-67 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-none, 0 );row-gap:var(--global-kb-gap-none, 0 );padding-top:30px;padding-right:20px;padding-bottom:20px;padding-left:20px;grid-template-columns:minmax(0, 1fr);}.kb-row-layout-wrap.wp-block-kadence-rowlayout.kb-row-layout-id17312_88d30a-67{background-image:none !important;}.kb-row-layout-id17312_88d30a-67 [id*=\"jarallax-container-\"]{display:none !important;}.kb-row-layout-id17312_88d30a-67 > .kt-row-layout-overlay{opacity:0.30;background-image:url('https:\/\/www.geklab.com\/wp-content\/uploads\/2022\/09\/copertina.png');background-size:contain;background-position:right bottom;background-attachment:fixed;background-repeat:no-repeat;}.kb-row-layout-id17312_88d30a-67 .kt-row-layout-bottom-sep{height:px;}.kb-row-layout-id17312_88d30a-67 .kt-row-layout-bottom-sep svg{width:%;}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id17312_88d30a-67 alignnone kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-layout-overlay kt-row-overlay-normal\"><\/div><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-left-golden kt-mobile-layout-row kt-row-valign-middle\">\n<style>.kadence-column17312_eb302c-0c > .kt-inside-inner-col,.kadence-column17312_eb302c-0c > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column17312_eb302c-0c > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column17312_eb302c-0c{position:relative;}@media all and (max-width: 767px){.kadence-column17312_eb302c-0c{text-align:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column17312_eb302c-0c inner-column-1\"><div class=\"kt-inside-inner-col\"><div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-stackable-image stk-block-image has-text-align-left has-text-align-center-mobile stk-block stk-1fd7d15 alignleft\" data-block-id=\"1fd7d15\"><style>.stk-1fd7d15 .stk-img-wrapper{height:50px !important}.stk-1fd7d15 .stk-img-wrapper img{object-position:0% 50% !important;object-fit:contain !important}@media screen and (max-width:767px){.stk-1fd7d15{padding-right:60px !important;padding-left:60px !important}.stk-1fd7d15 .stk-img-wrapper img{object-fit:contain !important}}<\/style><a class=\"stk-link\" href=\"\/perme-test\/\"><div class=\"stk-img-wrapper stk-image--shape-stretch\"><img loading=\"lazy\" decoding=\"async\" class=\"stk-img wp-image-19755\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/PerMe_medical_program.webp\" width=\"1576\" height=\"418\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/PerMe_medical_program.webp 1576w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/PerMe_medical_program-300x80.webp 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/PerMe_medical_program-1024x272.webp 1024w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/PerMe_medical_program-768x204.webp 768w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/PerMe_medical_program-1536x407.webp 1536w, https:\/\/www.geklab.com\/wp-content\/uploads\/2025\/02\/PerMe_medical_program-600x159.webp 600w\" sizes=\"auto, (max-width: 1576px) 100vw, 1576px\" \/><\/div><\/a><\/div>\n\n<div style=\"height:1px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>To establish a personalized diet and <strong>prevent cardiovascular diseases<\/strong>, we recommend taking the<strong> PerM\u00e8<\/strong> <strong>Medical Program<\/strong><\/p><\/div><\/div>\n\n<style>.kadence-column17312_1aaa51-33 > .kt-inside-inner-col,.kadence-column17312_1aaa51-33 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column17312_1aaa51-33 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column17312_1aaa51-33{text-align:center;}.kadence-column17312_1aaa51-33{position:relative;}<\/style>\n<div class=\"wp-block-kadence-column kadence-column17312_1aaa51-33\"><div class=\"kt-inside-inner-col\"><div class=\"wp-block-stackable-image stk-block-image has-text-align-center stk-block stk-af48962\" data-block-id=\"af48962\"><style>.stk-af48962{margin-bottom:0px !important}.stk-af48962 .stk-img-wrapper{width:150px !important}<\/style><figure><div class=\"stk-img-wrapper stk-image--shape-stretch\"><img loading=\"lazy\" decoding=\"async\" class=\"stk-img wp-image-20166\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/03\/perme-eng-scaled.webp\" width=\"2560\" height=\"2560\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/03\/perme-eng-scaled.webp 2560w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/03\/perme-eng-300x300.webp 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/03\/perme-eng-1024x1024.webp 1024w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/03\/perme-eng-150x150.webp 150w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/03\/perme-eng-768x768.webp 768w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/03\/perme-eng-1536x1536.webp 1536w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/03\/perme-eng-2048x2048.webp 2048w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/03\/perme-eng-64x64.webp 64w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/03\/perme-eng-600x600.webp 600w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/03\/perme-eng-100x100.webp 100w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/div><\/figure><\/div>\n\n<div class=\"wp-block-stackable-button-group stk-block-button-group stk-block stk-5c8f60c\" data-block-id=\"5c8f60c\"><style>.stk-5c8f60c{padding-top:0px !important;padding-right:0px !important;padding-bottom:0px !important;padding-left:0px !important;margin-bottom:0px !important}<\/style><div class=\"stk-row stk-inner-blocks has-text-align-center stk-block-content stk-button-group\"><div class=\"wp-block-stackable-button stk-block-button has-text-align-center stk-block stk-0b72e9d\" data-block-id=\"0b72e9d\"><style>.stk-0b72e9d{margin-top:0px !important;margin-right:0px !important;margin-bottom:0px !important;margin-left:0px !important}<\/style><a class=\"stk-link stk-button stk--hover-effect-darken\" href=\"https:\/\/www.geklab.com\/en\/perme-medical-program\/\"><span class=\"stk-button__inner-text\">See more<\/span><\/a><\/div><\/div><\/div><\/div><\/div>\n<\/div><\/div><\/div><\/div><style>.kb-row-layout-id17312_a77690-77 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id17312_a77690-77 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id17312_a77690-77 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id17312_a77690-77 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id17312_a77690-77 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id17312_a77690-77 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id17312_a77690-77 alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column17312_7bac27-38 > .kt-inside-inner-col,.kadence-column17312_7bac27-38 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column17312_7bac27-38 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column17312_7bac27-38{position:relative;}<\/style>\n<div class=\"wp-block-kadence-column kadence-column17312_7bac27-38 inner-column-1\"><div class=\"kt-inside-inner-col\"><p>The balanced plate provides everything the body needs: <strong>carbohydrates, proteins, good fats, fibers, and micronutrients (such as vitamins and minerals)<\/strong>. It regulates <a href=\"https:\/\/www.geklab.com\/en\/insulin-resistance-sugar-induced-inflammation-and-weight-loss\/\">insulin secretion<\/a>, thus prolonging the feeling of satiety, avoiding the need for snacks and mid-meal munching, while maintaining high levels of well-being and energy.<\/p>\n\n<p>In addition to its positive effect on sugar metabolism, the type of diet proposed by the Harvard Medical School&#8217;s healthy plate prevents cardiovascular diseases because it recommends balanced portions, with particular attention to the <strong>intake of whole grains and healthy fats<\/strong>, such as those found in olive oil, nuts, and fish.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-b11f05a\" id=\"fasting\" data-block-id=\"b11f05a\"><style>.stk-b11f05a{margin-bottom:15px !important}<\/style><h2 class=\"stk-block-heading__text stk-block-heading--use-theme-margins\"><strong>Short-term and intermittent fasting<\/strong><\/h2><\/div>\n\n<p>Short-term fasting, also known as intermittent fasting, involves cycles of abstaining from food consumption, typically ranging from a few hours to a day. There are various methods of short-term fasting, but the most common one involves at least 16 hours of fasting, often skipping dinner and then having a substantial breakfast the following morning. Water, tea, herbal teas, infusions, and unsweetened coffee are allowed during the fasting period and are actually encouraged.<\/p>\n\n<p>It&#8217;s a straightforward technique that, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33407612\/\" target=\"_blank\" rel=\"noreferrer noopener\">backed by scientific evidence<\/a>, helps with weight reduction and reduces cardiovascular risk in the medium and long term, thanks to its anti-inflammatory action. Short-term fasting also contributes to rebalancing triglyceride and cholesterol levels, particularly lowering LDL cholesterol (the &#8220;bad&#8221; cholesterol), with a positive and combined effect in preventing cardiovascular diseases.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-1c94fcf\" id=\"omega-3\" data-block-id=\"1c94fcf\"><style>.stk-1c94fcf{margin-bottom:15px !important}<\/style><h2 class=\"stk-block-heading__text stk-block-heading--use-theme-margins\"><strong>Omega-3 fatty acids<\/strong><\/h2><\/div>\n\n<p>Nuts such as <strong>walnuts, almonds, and flaxseeds<\/strong> are rich in omega-3 fatty acids, antioxidants, and fiber. Omega-3s are also found in <strong>fatty fish like salmon<\/strong> and have demonstrated anti-inflammatory effects, contributing to improved blood cholesterol levels. Incorporating a handful of nuts into your daily diet and consuming fatty fish, such as oily fish and salmon, can be a tasty way to support health and counteract cardiovascular diseases.<\/p>\n\n<p>For those who don&#8217;t enjoy fish or nuts, adding a specific plant-based omega-3 and omega-6 supplement, found in black currant oil and perilla oil, could be beneficial.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-b1ac11a\" id=\"vitamins\" data-block-id=\"b1ac11a\"><style>.stk-b1ac11a{margin-bottom:16px !important}<\/style><h2 class=\"stk-block-heading__text stk-block-heading--use-theme-margins\"><strong>Vitamins and minerals<\/strong><\/h2><\/div>\n\n<p>Vitamins, especially <strong>vitamins C and E<\/strong>, are potent antioxidants that help counteract oxidative stress. Fruits such as citrus fruits, strawberries, and kiwi are rich in vitamin C, while nuts and sunflower seeds are good sources of vitamin E.<\/p>\n\n<p>Also important are <strong>vitamin D<\/strong>, due to its role in controlling inflammation and dysfunction of the inner vessel walls.<\/p>\n\n<p><strong>Magnesium<\/strong> is certainly supportive as well, positively influencing vessel elasticity and regulating insulin sensitivity.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-26f9bf3\" id=\"spices\" data-block-id=\"26f9bf3\"><style>.stk-26f9bf3{margin-bottom:13px !important}<\/style><h2 class=\"stk-block-heading__text stk-block-heading--use-theme-margins\"><strong>Spices and chili pepper&nbsp;<\/strong><\/h2><\/div>\n\n<p>Spices such as <strong>turmeric, cinnamon, and ginger<\/strong> all have significant anti-inflammatory properties. Turmeric, in particular, is recognized for its blood pressure modulation and positive impact on vascular health. Integrating these spices into your diet, using them as seasonings for healthy dishes or to enrich beverages like tea and herbal teas, offers a tasty and healthy way to reap their benefits, while avoiding excessive use of salt, sugars, or sweeteners, with a positive effect on preventing cardiovascular diseases.<\/p>\n\n<p>A special mention goes to <strong>chili pepper<\/strong>, rich in capsaicin, which not only adds a touch of flavor to dishes but can also offer benefits for the heart. Capsaicin has demonstrated <strong>anti-inflammatory properties<\/strong> and may contribute to improving cardiovascular health. This effect is believed to be due to the beneficial action of capsaicin on the intestinal microbiota, which in turn modifies metabolism in a healthy way.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-ab91e0a\" id=\"sweeteners\" data-block-id=\"ab91e0a\"><style>.stk-ab91e0a{margin-bottom:16px !important}<\/style><h2 class=\"stk-block-heading__text stk-block-heading--use-theme-margins\"><strong>Beware of sweeteners<\/strong><\/h2><\/div>\n\n<p id=\"dieta\">The polyols contained in sweeteners have an inflammatory effect due to the way they are metabolized. For cardiovascular health purposes, special attention should be paid to the <strong>consumption of erythritol<\/strong>, which has a direct effect on platelets, increasing their reactivity and facilitating thrombotic phenomena.<\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-cf115d6\" id=\"rotation-diet\" data-block-id=\"cf115d6\"><style>.stk-cf115d6{margin-bottom:15px !important}<\/style><h2 class=\"stk-block-heading__text stk-block-heading--use-theme-margins\"><strong>All the benefits of the rotation diet<\/strong><\/h2><\/div>\n\n<p>The Rotation Diet, which is the foundation of the GEK Lab methodology, is a type of diet that alternates between different food groups throughout the week based on strictly scientific principles, <strong>without excluding any specific foods<\/strong> from meals.<\/p>\n\n<p>The Rotation Diet is particularly effective in combating the inflammatory state caused by the repetition and monotony associated with major food groups, <a href=\"https:\/\/www.geklab.com\/en\/the-rotation-diet-how-it-works-and-why\/\">as detailed in this article<\/a>.<\/p>\n\n<p>Furthermore, since cardiovascular diseases are often associated with <strong>overweight and obesity<\/strong>, the direct action of an anti-inflammatory diet on sugar metabolism (improving insulin sensitivity), fats (improving cholesterol levels), and body composition allows for targeted and effective intervention in such conditions.<\/p>\n\n<p>For a Rotation Diet to be effective, it must be personalized. To understand whether there is an individually excessive consumption of sugars or related substances, or if there are food groups responsible for maintaining high inflammatory levels, it is advisable to undergo a <strong><a href=\"https:\/\/www.geklab.com\/en\/perme-test\/\"><strong><a href=\"https:\/\/www.geklab.com\/en\/perme-medical-program\/\">PerM\u00e8 Medical Program<\/a><\/strong><\/a><\/strong>. This report measures the presence of specific and often overlooked inflammatory molecules in standard exams, such as <a href=\"https:\/\/www.geklab.com\/en\/baff-a-multitasking-molecule-why-measure-it-and-how-to-deal-with-it\/\">BAFF<\/a>, PAF, Methylglyoxal, and Glycated Albumin.<\/p>\n\n<p>GEK Lab doctors and specialists, experts in precision medicine, based on the report results, will suggest a personalized nutritional and integrative approach to control inflammation and promote, if necessary, weight loss, without imposing overly radical approaches that are difficult to sustain over the long term.<\/p>\n\n<p><\/p>\n\n<p><em>By the <a href=\"https:\/\/www.geklab.com\/en\/the-scientific-editorial-team\/\">Scientific Editorial Team at GEK Lab<\/a><\/em><\/p>\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-11692d3\" id=\"related-articles\" data-block-id=\"11692d3\"><style>.stk-11692d3{margin-bottom:10px !important}.stk-11692d3 .stk-block-heading__text{font-size:30px !important}@media screen and (max-width:1023px){.stk-11692d3 .stk-block-heading__text{font-size:30px !important}}<\/style><h3 class=\"stk-block-heading__text has-text-align-center\">Related articles<\/h3><\/div>\n\n<div class=\"wp-block-uagb-post-grid uagb-post-grid  uagb-post__image-position-top uagb-post__image-enabled uagb-block-ea6d35cb     uagb-post__items uagb-post__columns-3 is-grid uagb-post__columns-tablet-2 uagb-post__columns-mobile-1 uagb-post__equal-height\" data-total=\"1\" style=\"\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<article class=\"uagb-post__inner-wrap\">\t\t\t\t\t\t\t\t<div class='uagb-post__image'>\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.geklab.com\/en\/high-blood-pressure-and-chronic-inflammation-how-they-interact-and-how-to-intervene\/\" target=\"_self\" rel=\"bookmark noopener noreferrer\" class='uagb-image-ratio-inherit'><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/10\/Ipertensione-meglio-ridurre-l-infiammazione_articleimage-5.jpg\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/10\/Ipertensione-meglio-ridurre-l-infiammazione_articleimage-5.jpg 750w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/10\/Ipertensione-meglio-ridurre-l-infiammazione_articleimage-5-300x200.jpg 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/10\/Ipertensione-meglio-ridurre-l-infiammazione_articleimage-5-600x400.jpg 600w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/>\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<h5 class=\"uagb-post__title uagb-post__text\">\n\t\t\t\t<a href=\"https:\/\/www.geklab.com\/en\/high-blood-pressure-and-chronic-inflammation-how-they-interact-and-how-to-intervene\/\" target=\"_self\" rel=\"bookmark noopener noreferrer\">High blood pressure and chronic inflammation: how they interact and how to intervene<\/a>\n\t\t\t<\/h5>\n\t\t\t\t\t\t<div class='uagb-post__text uagb-post-grid-byline'>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class='uagb-post__text uagb-post__excerpt'>\n\t\t\t\t\tHypertension, commonly referred to as &#8220;high blood pressure,&#8221; is one of the most widespread and&#8230;\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<article class=\"uagb-post__inner-wrap\">\t\t\t\t\t\t\t\t<div class='uagb-post__image'>\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.geklab.com\/en\/cardiovascular-diseases-the-role-of-low-grade-inflammation\/\" target=\"_self\" rel=\"bookmark noopener noreferrer\" class='uagb-image-ratio-inherit'><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/Malattie-cardiovascolari-e-rischio-cardiaco-e-se-i-grassi-non-c-entrassero-nulla_articleimage-4.jpg\" class=\"attachment-large size-large\" alt=\"malattie cardiovascolari\" srcset=\"https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/Malattie-cardiovascolari-e-rischio-cardiaco-e-se-i-grassi-non-c-entrassero-nulla_articleimage-4.jpg 750w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/Malattie-cardiovascolari-e-rischio-cardiaco-e-se-i-grassi-non-c-entrassero-nulla_articleimage-4-300x200.jpg 300w, https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/Malattie-cardiovascolari-e-rischio-cardiaco-e-se-i-grassi-non-c-entrassero-nulla_articleimage-4-600x400.jpg 600w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/>\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<h5 class=\"uagb-post__title uagb-post__text\">\n\t\t\t\t<a href=\"https:\/\/www.geklab.com\/en\/cardiovascular-diseases-the-role-of-low-grade-inflammation\/\" target=\"_self\" rel=\"bookmark noopener noreferrer\">Cardiovascular diseases: the role of low-grade inflammation<\/a>\n\t\t\t<\/h5>\n\t\t\t\t\t\t<div class='uagb-post__text uagb-post-grid-byline'>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class='uagb-post__text uagb-post__excerpt'>\n\t\t\t\t\tThe term &#8220;low-grade inflammation&#8221; may sound somewhat reassuring, but it&#8217;s actually a key concept that&#8230;\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t\t\t\t\t\t\t\t\t<\/div><\/div><\/div>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Nutrition can play a crucial role in preventing and counteracting inflammatory conditions and, consequently, cardiovascular diseases. In this article, we delve into the key role of proper nutrition in promoting a healthy and resilient heart.<\/p>\n","protected":false},"author":2,"featured_media":12222,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[305],"tags":[204,243,203,242,334,309,230,244,211,182],"class_list":["post-17312","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conditions","tag-atherosclerosis","tag-cardiovascular-diseases","tag-cholesterol","tag-heart","tag-infiammazione-en","tag-inflammation-en","tag-obesity","tag-overweight","tag-perme-medical-program","tag-rotation-diet"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"featured_image_urls":{"full":["https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5.jpg",750,500,false],"thumbnail":["https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5-150x150.jpg",150,150,true],"medium":["https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5.jpg",750,500,false],"large":["https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5.jpg",750,500,false],"1536x1536":["https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5.jpg",750,500,false],"2048x2048":["https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5.jpg",750,500,false],"xs-thumb":["https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5.jpg",64,43,false],"woocommerce_archive_thumbnail":["https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5-300x400.jpg",300,400,true],"woocommerce_thumbnail":["https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5-300x400.jpg",300,400,true],"woocommerce_single":["https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5-600x400.jpg",600,400,true],"woocommerce_gallery_thumbnail":["https:\/\/www.geklab.com\/wp-content\/uploads\/2024\/01\/La-dieta-che-aiuta-il-cardiologo_articleimage-5-100x100.jpg",50,50,true]},"post_excerpt_stackable":"<p>Nutrition can play a crucial role in preventing and counteracting inflammatory conditions and, consequently, cardiovascular diseases. In this article, we delve into the key role of proper nutrition in promoting a healthy and resilient heart.<\/p>\n","category_list":"<a href=\"https:\/\/www.geklab.com\/en\/category\/conditions\/\" rel=\"category tag\">Conditions<\/a>","author_info":{"name":"Marcello Granata","url":"https:\/\/www.geklab.com\/en\/author\/marcello\/"},"comments_num":"0 comments","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cardiovascular diseases: prevention on your plate<\/title>\n<meta name=\"description\" content=\"Nutrition can play a crucial role in preventing and counteracting inflammatory conditions and, consequently, cardiovascular diseases.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.geklab.com\/en\/cardiovascular-diseases-prevention-on-your-plate\/\" \/>\n<meta property=\"og:locale\" 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