1. Balanced diet
Food provides the nutrients (vitamins, minerals, fatty acids, carbohydrates and water) that allow us to be in good health. Adequate nutrition is very important to fight disease. You eat intermittently, but the energy is constantly required, as there are organs such as brain, liver, kidneys, etc.., Which can not be long without nourishment.

To avoid this situation, metabolism and hormones help to form a series of deposits such as fat and glycogen (a type of carbohydrate), so at times when not taking food, such deposits can be mobilized to maintain constant energy supply.

The human body consists of many key elements such as cells, clustering, build bones, muscles, brain and other structures.

However, to maintain health are necessary only a few substances: Amino acids, carbohydrates, fatty acids, vitamins and minerals. We talked about the essential nutrients.

2. Essential Nutrients
Nutrients. The food we provide the necessary nutrients for life.
Essential nutrients are supplied by food. These are divided into three groups, depending on the role they take in our body:

Plastic food: Those are used to build new structures in the body or to repair the tissues that become worn with daily functioning. They are rich in protein and mineral salts (Milk and milk products, meat, fish, eggs, etc.)..

Food energy: They are essential to provide the energy we need in all our activities, even during sleep. Incorrectly are avoided by the population, especially when dieting are not controlled, since a balanced are essential to our body. Energy foods are sugar, bread, nuts, legumes, pasta, etc..

Food regulators: They are those that help maintain the reactions that provide energy and ability to build or repair our tissues (metabolic reactions). Vitamins, minerals and water which are found in foods like milk, vegetables, fruit, etc., Are in this group.

The type and amount of essential foods to avoid disruptions of health depend very important factors:

- Age: They have the same needs that a child is a person growing into adulthood.

- Sex: man needs Constitutionally usually more energy intake than women.

- Physical activity: An elite athlete spends more energy than a sedentary person who does.

- Pregnancy: It is the proportion of food will have to adapt to the nutritional needs of mother and fetus.

In case of illness, nutritional requirements would be tailored to each case. You must act very carefully, because an imbalance of diet in these circumstances it may worsen the process.

3. Benefits
During the history of humanity, in relation to food and health, there have been many myths and legends, have curative properties, even magical, to certain foods.

These beliefs are with us even today, maintaining the idea that certain foods have miraculous health properties and some are extremely harmful to itself, without any scientific basis.

Current research indicates that fiber, virgin olive oil, omega 3 fatty acids or vitamins are really healthy and is very advisable to introduce them into our diet, because they help in preventing many diseases.

Those affecting the heart (heart attack), blood vessels (arteriosclerosis) to maintain normal cholesterol levels, the digestive system (colon cancer) and bones (osteoporosis), among others, are some of these diseases.

1. What is cardiovascular disease?
Cardiovascular diseases (coronary heart disease and stroke) is caused by lack of blood supply to certain organs and are the principal manifestations of atherosclerosis and thrombosis. Currently, cardiovascular disease is the leading cause of death in industrialized countries like ours.

2. What are the risk factors?
Risk factors for these diseases can be classified into:

• Personal factors coded

Non-modifiable personal factors: sex (male), age (45-55 years) or a positive family history.

• Risk factors that can be corrected

Risk factors that can be corrected: notably elevated blood levels of total cholesterol and LDL or “bad” cholesterol, low levels of HDL or “good” cholesterol, smoking, high blood pressure, diabetes and type of food.

Other factors that are influencing the physical inactivity, obesity or stress.

3. The diet influences health
Despite the importance of controlling these risk factors, diet is perhaps the one on which you can exercise greater control and is clearly proved that his amendment would affect a very important part of the other factors involved.

4. What is the heart-healthy diet?
The diet should be as balanced as that of a healthy person, trying to maintain or achieve a healthy weight: the base must be comprised of foods such as bread, potatoes, pasta and rice and at least twice a week, legumes.

The day is important to consume two or more servings of vegetables or salad and three pieces of fruit, plus 1.5 or 2 liters of water.

This balanced diet for any healthy person should have some restrictions in the event of a cardiovascular disease:

• Reduce fat intake in general and especially the consumption of animal and vegetable preferably, especially olive oil.
• Try cooking with minimum fat as possible, preferring cooking, roast or grilled to fry.
• Try not to eat meat and fish in excess and preferably more fish than meat, including blue.
• Consume best birds like chicken and turkey or rabbit red meat.
• The sausages are rich in saturated fats, so we need to moderate their consumption.
• Do not take more than 2 or 3 egg yolks a week. Consumption is clearly limited, so we can mix the yolk with two whites for omelets, scrambled eggs or sauces.
• Prefer the skimmed milk to whole milk, cream, butter and derivatives, suitably supplemented by consuming low fat dairy and eating fresh cheese instead of fat.
• The drinking never exceed 30 g per day (two glasses a day). Always prefer wine to other alcoholic beverages, for its antioxidant properties.
• It is very important physical exercise because it helps them lose weight and is good for health. Should increase the performance in activities of daily living (taking the stairs instead of elevators, public transportation instead of the car …) and at least walk, if possible, an hour a day, always follow your doctor’s instructions .