Emma Derbyshire, nutritionist: “Eating 30 types of plant-based foods a week improves cholesterol balance”
People under 35 are increasingly concerned about their cardiovascular health. 60% acknowledge taking steps to prevent future risks.
Cardiovascular disease remains the leading cause of death in Spain, with more than 115,000 deaths each year from circulatory system conditions, according to the latest figures from the National Statistics Institute. Every hour, 13 people in the country die from cardiovascular disease, underscoring the importance of prevention and self-care from an early age.
A recent survey conducted by Savanta ComRes among 8,000 European residents shows that 60% of those under 35 are already taking proactive steps to prevent future heart problems, approaching the 66% of those over 65 who say they actively look after their heart health. This generational shift signals a clear move toward prevention and self-care, driven by greater access to information and awareness.
Nutrition and monitoring
Younger adults are not only better informed about which foods and drinks support heart health – 48% of those aged 25 to 34 say they are knowledgeable – they are also prioritizing options with functional benefits over those without. In addition, 53% of people under 35 have made dietary changes to protect their cardiovascular health, and 58% would choose foods or beverages with heart-health benefits.
Blood pressure monitoring is also a priority. Nearly two-thirds of young adults check it at least once a year, and 63% can identify a healthy reading, significantly outperforming older generations.
The challenge of cardiovascular disease
The Spanish Heart Foundation stresses that 80% of premature deaths from cardiovascular disease can be prevented through healthy lifestyle habits. A balanced diet rich in fruit, vegetables, fish, whole grains and healthy fats helps control cholesterol, blood pressure and blood sugar levels. Moderate physical activity, quitting smoking, getting adequate rest and managing stress are also essential for prevention.
Award-winning British nutritionist Emma Derbyshire emphasizes that extreme diets or punishing workout routines are not necessary to protect the heart. Small daily habits can make a meaningful difference, such as increasing plant diversity in the diet. “Forget perfection and embrace diversity. Eating 30 different types of plant-based foods each week – fruits, vegetables, herbs, spices, nuts, seeds and whole grains – improves cholesterol balance and vascular function.”
She also highlights the importance of potassium: “This mineral regulates blood pressure and is found in leafy greens, legumes, yogurt and fruit. A simple tip: a glass of freshly squeezed orange juice provides 12% of the recommended daily intake.” Improving fat quality is equally important: “Prioritize unsaturated plant-based fats, such as extra virgin olive oil, avocado and nuts, and avoid saturated fats and creamy dressings.”
When it comes to the first meal of the day, she recommends smart breakfast choices: “Oats provide soluble fiber and beta-glucans that help lower LDL cholesterol. Add seeds, berries and nut butter to enhance the benefits.” As for exercise, she notes: “There’s no need for exhausting training sessions. Combine strength exercises with more moderate practices such as Pilates, which improves circulation and helps regulate stress.”
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