Red September: Discover Tasty Foods That Are Good for the Heart

September 2020 – On the 29th, World Heart Day is celebrated, an important date to remind us of the importance of maintaining healthy habits to ensure heart well-being. Choosing more nutritious foods can be one of the greatest allies to give your cardiovascular health an extra boost of energy.

According to the Pan American Health Organization (PAHO/WHO), most cardiovascular diseases can be prevented through some lifestyle changes, such as adopting a more balanced daily diet and practicing physical activity. Choosing a more balanced menu makes a difference for the heart and for the whole body.

Mariana Rosa, nutritionist at the Umami Committee, says that colorful dishes provide proteins and nutrients that can help prevent major cardiovascular diseases. “It’s possible to prepare a healthy and, at the same time, tasty dish. You just need to know the foods and explore different combinations. Foods such as tomato, carrot, and asparagus, which provide umami—the fifth basic taste of the human palate—are excellent options to include in the diet,” the specialist explains.

Tomato

In addition to being rich in umami, tomatoes have a high level of antioxidants, which are great for heart health. “Antioxidants provide anti-inflammatory effects and reduce cellular stress levels, which are very important in fighting heart disease,” the nutritionist highlights.

Shiitake

Mariana notes that this type of mushroom contains a substance called eritadenine, which reduces levels of “bad” cholesterol responsible for plaque formation in artery walls, increasing the risk of heart attack and stroke. “Shiitake is also a source of B vitamins and zinc, and it provides umami through the nucleotide guanylate. You can eat it raw, grilled, or blanched, and use it in stroganoff, risottos, sauces, as pasta fillings, or as sides.”

Corn

According to Mariana, corn is one of the most versatile ingredients in the kitchen. “It’s neither sweet nor salty—it’s umami. Besides adding lots of flavor, this characteristic also brings benefits such as increased salivation and a lingering taste, which directly influence food acceptance—especially among children and the elderly—oral hygiene maintenance, and protein digestion.”

“The fiber in corn helps with glycemic control, which aids in preventing cardiovascular diseases. Also, due to the magnesium present in corn, it can help maintain a healthy heart rhythm,” she adds.

Fish and Seafood

“The omega-3 found in fish and seafood makes the diet healthier, helping prevent heart attacks and even reducing cholesterol levels. Besides being tasty food options, they also help boost immunity and serve as an energy source for the body,” she concludes.

UMAMI

It is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000, when researchers at the University of Miami confirmed the existence of specific receptors for this taste in the taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main umami substances. The two main characteristics of umami are increased salivation and the persistence of taste for a few minutes after food ingestion. To learn more, visit www.portalumami.com.br.