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THE
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EUROPEAN
CO K
BOOK
HEALTHY DIETS, HEALTHY HEARTS

Recipes from the European Society of Cardiology

Edited by
Roberto Ferrari and Claudia Florio

Photography
Paolo Zappaterra

Nutritional tables
Giovanni Cassani and Isabelle Zucchi

Preparation of individual recipies

Gabriele Romagnoli

Linguistic Consultant
Mike Nugent and Neil O’Brien

Graphics
Valentina Steffenini

Layout and composition

Arti Grafiche Color Black

© 2010 European Society of Cardiology

Printed by Arti Grafiche Color Black – Novate Milanese – Milan – Italy

The contents of this book have purely an informative value. The choice or the prescription of a dietary therapy
rests with the individual general practitioner who would be able to ascertain eventual side effects (allergies, food
poisoning or intolerance to certain food substances).
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INTRODUCTION

The European Society of Cardiology is a federation of 53 National Societies

in Europe and the Mediterranean and 36 Affiliated Societies throughout the world.
The mission is to reduce the burden of cardiovascular disease in Europe.

There is no doubt that cardiologists are fulfilling this mission. Of the 10 years
increase in lifespan which has occurred in the last 50 years, we have
contributed to 6 years and 9 months. This is a huge achievement. The bad news
is that, despite this success, every 20 seconds someone suffers a heart attack
and every minute one individual dies from one. It follows that we have not
solved the problem but rather transformed an acute disease into a chronic one.

It is evident that to fulfil our mission we do not have to only treat, but we
should prevent cardiovascular diseases from occurring. Prevention is
awareness and a change of lifestyle, including our eating habits.

This is what this book is all about. It is an attempt to encourage a healthy

diet without losing the pleasure of dining.

We invited each National Society and Affiliate to contribute by sending us a

typical menu that they would recommend as healthy. Naturally, some recipes
have been slightly modified by our nutritionist to make them more healthy,
following the instructions in the book itself.

But The European Cook Book is more than a collection of recipes. It endeavours
to serve an educational purpose, explaining what cardiovascular diseases are
and also providing suggestions on healthy ingredients and food preparation.
The table of ingredients also allows the reader to prepare favourite recipes making
them healthier just by adjusting the proportion of “good” or “bad” ingredients.

However, we have to say that The European Cook Book is also a cultural adventure.
Interestingly enough, there is no one European cuisine as such. From a
culinary point of view, Europe is a fusion of two very different cultures. The
Greek and Roman culture based on agriculture (fruit & vegetables), olive oil
and wine and the Nordic culture based on hunting (meat), beer and butter.
The gradient and consequently the interaction between the two different
cultures becomes very evident to the reader whilst sampling menus typically
from northern Europe or those of the southern Mediterranean countries.

Claudia and I enjoyed putting this book together. The recipes were prepared
and photographed at our home in Ferrara. We hope that our personal visual
interpretation of the recipes will be appreciated by each participating society.

The preparation of this book has shown that the European Society of
Cardiology is a true family. We did this together, despite the geographical
and cultural distances between us and we did it for a worthwhile cause –
prevention of cardiovascular diseases.

The European Cook Book is dedicated to European Heart for Children.

Income raised by the sale will go to the newly established humanitarian non
profit organisation. So, by purchasing this book, you are contributing to
saving lives.
Claudia and I cannot thank you enough for participating.

Roberto Ferrari and Claudia Florio

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AUTHORS

Roberto Ferrari is a Professor of Cardiology at the University of

Ferrara and current President of the European Society of Cardiology.
He is the President of European Heart for Children, a non profit
humanitarian organisation, and will be dedicating his future energies
to this cause. He is a lover of food and has promoted healthy eating
as a prevention to cardiovascular diseases for many years.

Claudia Florio is a film director. The original idea for European Heart
for Children came from her and she convinced her husband, Roberto
Ferrari, and the incoming ESC President, Michel Komajda to
establish the foundation. Since the creation of European Heart for
Children, she has dedicated part of her time in humanitarian
enterprises. She happily made her home kitchen available for the
preparation and photography of each individual dish.

Paolo Zappaterra trained in Milan and New York. He has 40 years

of photographical experience, published more than 40 books, is well
known throughout the world for his photographic exhibitions on
social, naturist and artistic issues. He is also a lover of food and was
delighted to be a part of this project.

7
SUMMARY

The cardiovascular system 12

The heart 14

The coronary arteries of the heart 16

Coronary artery disease 18

Manifestation and symptoms 20

Treatment 22

Hypertension 26
Different types 28

Symptoms 29
Diagnosis 30

Treatment 30

Diabetes 34
Different types 36

Symptoms 36

Treatment 37

Hypercholesterolemia 48
Treatment 50

The “Portfolio” diet 50

Drugs for hypercholesterolemia 53

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Suggestions for good health 54

Physical activity 55

Frequently asked questions 58

Smoking 59

Diet and guidelines for wellbeing 63

Main ingredients 64
Different chemicals 65

Items of food 74

Useful tips 92
Stocks 95

Carpaccio 97

Menus from 44 countries 99

Nutrional Value Tables 298

Alphabetical summary of recipes 324

Acknowledgements 328

9
THE CARDIOVASCULAR
SYSTEM

The heart

The coronary arteries

of the heart
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THE CARDIOVASCULAR SYSTEM

The cardiovascular system is made up of the heart

and blood vessels. The heart is a muscle located
under the ribcage, between the lungs.

The blood vessels are elastic, muscular tubes that

carry blood to every part of the body.

There are three main types of vessels. Arteries that

originate in the heart and go to the peripheries of the
body. They carry oxygen-rich blood to all of the
body’s tissue. They branch several times, becoming
smaller and smaller and give rise to capillaries.

These are thin (thinner than a strand of hair) blood

vessels that connect the arteries and the veins.

They are important because their thin wall allows the

exchanges between blood and the different cells in
the body.

The blood releases oxygen and nutrients through the

capillaries to feed each cell.

At the same time, the body’s cells release waste

products such as carbon dioxide into the capillaries.

So, the capillaries are a kind of “marketplace” where

several exchanges occur.

Veins are blood vessels that originate from the

capillaries and return to the heart.

They carry venous blood which has a lower oxygen

content than the arterial blood and is rich in waste
products. The veins become larger and larger as they
get closer to the heart.

The circulatory system, or the blood vessels in the

body (arteries, capillaries and veins), is extraordinarily
vast - 132,000 km of tubing, with the blood travelling
this distance in only 23 seconds. Healthy heart and coronary arteries

13
The heart

The heart is divided into a left and right side by For example, venous blood enters the right
a muscular wall known as the septum. atrium, the atrium contracts and pushes the
blood into the right ventricle through the
The right and left sides of the heart are further tricuspid valve.
divided into two top chambers, named atria,
and two bottom ones, named ventricles. Once the right ventricle is full, the tricuspid
valve shuts, preventing the blood from flowing
The right atrium receives blood from the veins backwards into the atria when the ventricle
and transfers it (through a valve called the contracts.
tricuspid valve) to the right ventricle, which then
pumps it into the lungs. As the right ventricle contracts, it pushes the
venous blood into the pulmonary artery, which
The valves of the heart are similar to the one-way is also called an artery despite the fact that it
valve used in plumbing and prevent the blood carries the venous blood to the lungs. From
from flowing in the wrong direction. there it releases the carbon dioxide into the

Section of human heart Pulmonary and systemic circulations

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atmosphere and the blood is re-oxygenated by

the lungs from the air that we inhale.

The oxygenated blood then returns from the

lungs to the left atrium of the heart.

As the left atrium contracts, blood flows

through the mitral valve (which is located
between the left atrium and the left ventricle)
into the left ventricle.

When the ventricle contracts, the mitral valve

shuts and oxygenated blood leaves the heart
through the aortic valve into the aorta and then
travels to all of the cells of the body.

The atria and ventricle work together,

contracting and relaxing alternately to pump
blood through the heart and eventually through
the entire circulatory system.

The heart beat is triggered by electrical

impulses which are generated in a particular
area of the right atrium and travel down to the
ventricles via a special pathway which
constitutes the electrical system of the heart.

Heart valves
Normally, the heart beats around 50 to 70 times
per minute.

Exercise, emotion, fever or anxiety can all

increase heart rate, sometimes to over 100
beats per minute. as an aquarium is full of water.

So, the heart is a fantastic engine which allows The heart is like the pump in the aquarium
the blood to circulate through the body. which continuously pumps and recycles the
water.
But . . . what an engine!
This pump needs to be linked to electricity,
The heart beats continuously, night and day, which provides energy enabling it to function.
every day of the year, averaging 100,000 beats
per day and pumping 9,000 litres of blood in 24 Equally, the heart needs energy to beat and this
hours. is provided by the blood (or more specifically
by the oxygen contained in the blood) which, in
The cardiovascular system can be compared to turn, reaches the heart through the coronary
an aquarium: the entire system is full of blood arteries.

15
CORONARY ARTERY
DISEASE

Manifestation and symptoms

a) Angina
b) Heart attack
c) Arrhythmias
d) Heart failure

Treatment

a) Prevention
b) Pharmacological
c) Interventional
d) Surgical
e) Treatment of heart failure
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CORONARY ARTERY DISEASE

Coronary artery disease is the end result of the

accumulation of atherosclerotic plaques (an
accumulation of fat and biological material which
obstructs the arteries) within the walls of the coronary
arteries. This causes an impediment to the blood flow
through the coronary arteries resulting in the heart not
receiving enough oxygen to support its constant
function.

Coronary artery disease is the leading cause of death

worldwide.

The symptoms and signs of coronary artery disease

are usually noted in its advanced stage, as the
accumulation of fat and cholesterol in the artery wall
occurs silently over decades. It follows that most
individuals with coronary artery disease are not aware
of it and this, obviously, is a problem. A person may
not know that he has coronary artery disease until he
develops angina (chest pains) or has a heart attack
(myocardial infarction) or an arrhythmic event
(irregular heart beat).

However, coronary artery disease can and should be

prevented. As suggested in this book, by following a
healthy lifestyle it is possible to reduce the risk of
coronary artery disease - as well as other significant
diseases such as cancer or lung disease.

Therefore, it is important to pay particular attention to

lifestyle. It is possible to reduce the risk of coronary
artery disease by not smoking, losing excess weight,
taking regular exercise and following a diet with low
fat (particularly low in cholesterol), low salt and high in
fibre, and by regularly controlling blood pressure and
diabetes.

There are also other risk factors for coronary artery

disease which we can do nothing about, such as age,
sex and genetics (the things you inherited from your
parents). As we grow older, the arteries become Atherosclerotic plaque

19
HYPERTENSION

Different types

Symptoms

Diagnosis

Treatment

a) Diet
b) Physical exercise
c) Treatments and drugs
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ARTERIAL HYPERTENSION

Arterial hypertension or hypertension is the term

doctors use to describe high arterial blood pressure.
But what exactly is arterial blood pressure?

As explained earlier, the heart pumps blood around

the body through a network of tubes known as
arteries. The arteries have elastic walls and the
network they form is spread out over the entire body:
pressure refers to the force which the flow of blood
exerts against the artery walls. The pressure inside
the arteries depends on the amount of blood that
the heart is pumping and the resistance encountered
by the flow. In turn, the resistance depends upon
the rigidity of the arteries. Let’s imagine we are
pushing a liquid along the inside of a soft rubber
tube by blowing. The blowing phase is like when the
heart contracts (doctors call this the systolic phase)
and when we take a breath it is like when the heart
relaxes (the diastolic phase). It follows that we
can measure two levels of pressure: the maximum and
the minimum pressure, corresponding to the force in
the artery during contraction and relaxation respectively.

Let’s imagine that we are squeezing the walls of the

same tube and restricting its diameter: We will need to
apply more force (pressure) to push the liquid along
the tube. More force is also needed if the tube
becomes less flexible and thicker, as is the case with
our arteries as we grow older. The end result is the
same: the heart has to work harder as it has to pump
against a higher pressure.

Arterial pressure, to a large extent, depends upon the

resistance that blood encounters as it flows in the
arterial circulation.

Hypertension is a constant state where pressure

readings are higher than normal standards.

The table on page 28 shows a classification of arterial

pressure values. Stethoscope

27
 First Course
Bučnica

Main Course
Tuna pašticada

Dessert
Shaky cake

Croatian
CARDIAC SOCIETY
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 Bučnica 1. Fry the tuna slices on both sides in a non-stick
(pumpkin strudel) pan with the olive oil, until they reach a nice
brown colour.
This is a traditional Croatian autumn recipe.
2. Add some roughly chopped garlic, the
Serves 6 vinegar, a pinch of salt and pepper and the
400 g of fresh low-fat cottage cheese cloves.
1 egg 3. Cover the pan and simmer, adding some
500 g of grated pumpkin red wine every now and then, and a few
2 sheets of strudel pastry (or 4 sheets, tbsp of water if it gets too dry.
if they are very thin) 4. After 35 minutes, add the prunes and the
1 tbsp of low-fat yoghurt Dalmatian prosecco. Simmer for a further
pinch of low-sodium salt 10 minutes.
5. Remove from the heat and rest for 10
1. Salt the pumpkin and, after 10 minutes, minutes before serving.
squeeze as much liquid from it as you can. Serve with potato gnocchi and lettuce or
2. Discard the liquid and mix the pumpkin well radicchio salad. Perfect with a glass of
with the fresh cottage cheese and the egg. Plavac or Terrano wine.
3. Spread this mixture evenly over the sheets
of pastry, then roll them. This will make Kcal/portion 316 Carbohydrates g 19
2 strudels. Protein g 30 Cholesterol mg 94
4. Pour a little yoghurt over the rolls and bake Lipids g 14 Sodium mg 62
them in the oven at 180° for about 20 minutes.
5. Allow them to cool for 30 minutes before
serving.

Kcal/portion 286 Carbohydrates g 23 Shaky cake

Protein g 12 Cholesterol mg 47
Lipids g 16 Sodium mg 22
(Picture page 125)
This dish is legendary - a healthy recipe that
Croatian housewives have been sharing
with each other for decades. The original
recipe uses cream, but for a healthier
Tuna pašticada alternative, we’ve used low-fat yoghurt
Pašticada is a traditional Dalmatian dish, instead. It still tastes just as good!
usually made of beef. However, in this Serves 6
alternative recipe, the cloves, red wine and
prunes combine splendidly with young tuna wholemeal biscuits (enough to cover the
bottom of a 26 cm cake mould)
from the Adriatic Sea.
500 g of low-fat yoghurt
Serves 6 250 g of ripe peaches or apricots, sliced
800 g of tuna, sliced (tuna belly is best) (if fresh are not available use canned)
2 cloves of garlic sweetener (see page 89)
1 tbsp of extra virgin olive oil zest of 2 lemons
5 ml of wine vinegar juice of 2 lemons
20 ml of red wine (Dalmatian “Plavac”) 10 gelatine leaves
10 ml of sweet dessert wine (Dalmatian
prosecco) 1. Cover the bottom of a 26 cm mould with
20 dried stoned prunes the biscuits.
5-6 cloves 2. Place the sliced peaches/apricots on top,
freshly ground black pepper so the juice soaks into the biscuits.

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Tuna Pašticada

3. Mix the yoghurt with the sweetener and firm.

lemon zest. 7. Turn the cake out on to a serving tray, and
4. Add the gelatine leaves to the lemon juice decorate as you wish before serving.
and cook according to the instructions on the
packet (use a low heat and do not let it boil).
5. Stir in the yoghurt and lemon zest to the
Kcal/portion 693 Carbohydrates g 48
gelatine, and then pour over the biscuit- Protein g 108 Cholesterol mg 126
and-fruit base. Lipids g 8 Sodium mg 392
6. Place in the refrigerator for a few hours until

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 First Course
Freshwater perch ceviche

Main Course
Arctic char with mushroom
and parsnip purée

Dessert
Apple oatmeal crumble

Finnish
CARDIAC SOCIETY
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 First Course
Spaghetti with swordfish

Main Course
Anchovy pie

Dessert
Pear tart

Italian
FEDERATION OF CARDIOLOGY
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 Spaghetti with pinch of coarse salt and the spaghetti.
swordfish Cook only until the pasta is “al dente”
(check the packaging for cooking times).
(Picture page 189) 10. Drain in a colander (saving a ⅓ cup of the
Serves 4 drained water) and add the pasta to the
frying pan with the fish and tomato mixture.
300 g of spaghetti
11. Continue to cook, gradually adding the
200 g of fresh swordfish
saved water. Add the aubergine and
150 g of fresh pachino tomatoes, sliced in half
chopped parsley before removing from the heat.
1 small aubergine
Be careful not to overcook the spaghetti.
2 cloves of garlic
Serve immediately.
4 tsp of extra virgin olive oil
⅓ cup of white wine
3 tbsp of chopped parsley Kcal/portion 397
1 small chilli pepper Protein g 19
Lipids g 8
pinch of low-sodium salt Carbohydrates g 61
freshly ground black pepper Cholesterol mg 42
Sodium mg 69
1. Wash, peel and cut the aubergine in half
lengthways. Sprinkle with a little salt, place
in a colander with a weighted saucer on
top, and allow to drain for 30 minutes. Anchovy pie
2. Rinse off the salt, then dry with kitchen Serves 6
paper and cut into chunks. 400 g of fresh anchovies
3. Heat 2 tsp of extra virgin olive oil in a 400 g of potatoes
heavy-based pan over a medium heat. Add 200 g of fresh tomato sauce
one peeled clove of garlic, halved, and the 3 tbsp of breadcrumbs
chilli pepper. As soon as the garlic begins 3 tbsp of chopped fresh thyme
to brown, remove it from the pan. Add the 4 tbsp of chopped fresh parsley
chunks of aubergine and cook for a few 4 tsp of extra virgin olive oil
minutes. Put to one side. For a healthier pinch of low-sodium salt and
dish, use water instead of the olive oil. freshly ground pepper
4. Clean the swordfish and remove any dark
skin. Dry it with kitchen paper and cut into 1. Clean and bone the anchovies, removing
small chunks. the heads and insides. Dry with kitchen
5. Heat 2 tsp of extra virgin olive oil in a large paper and fold them flat.
non-stick frying pan. Cut the other peeled 2. Grease the bottom of a Pyrex dish with 2
clove of garlic in two, add it to the oil, allow tsp of extra virgin olive oil and sprinkle with
to brown slightly, then remove. Again, use 2 tbsp of breadcrumbs (remove any excess
water instead of olive oil if you wish. breadcrumbs by turning the dish upside
6. Add the swordfish pieces. Stir fry for a few down).
minutes until lightly browned. Add the white 3. Peel the potatoes and cut into very thin
wine and reduce the liquid until it has round slices.
almost completely evaporated and is thick. 4. Place one layer of the potato slices (about
7. Wash and cut the tomatoes in half, then one third of the potatoes) on the bottom of
add them to the fish. the Pyrex dish. Sprinkle with salt, pepper,
8. Season with freshly ground black pepper 1 tbsp of breadcrumbs, 1 tbsp of thyme
and a pinch of salt. Continue to cook for and 2 tbsp parsley. Lightly spoon about half
several minutes. of the tomato sauce over the layer of
9. Bring a large pot of water to the boil. Add a potatoes.

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5. Make a second layer using about half of the separate bowl.

prepared anchovies. 5. Add salt, dried yeast, vanilla extract, flour
6. Season with pepper, a pinch of salt (optional) and mix well.
and 1 tsp of extra virgin olive oil. 6. Pour the flour/milk mixture onto the pears
7. Make a new layer of potatoes, season as and toss thoroughly.
before, then make another layer of anchovies. 7. Put the mixture onto the baking tray and
Repeat until no ingredients remain. place in a preheated oven at 200°.
8. The last layer should be potatoes. Season 8. Bake for about 40 minutes or until a
this with the remaining thyme, parsley and toothpick placed in the centre comes out
tomato sauce. clean.
9. Bake in the oven at 200° for about 40 9. Let the tart cool. Sprinkle with icing sugar
minutes or until the top turns golden brown. before serving.
If the top is browning too fast, cover it
loosely with aluminium foil. Kcal/portion 274
Serve hot. Protein g 6
Lipids g 14
Carbohydrates g 33
Kcal/portion 198 Cholesterol mg 75
Protein g 15 Sodium mg 54
Lipids g 6
Carbohydrates g 21
Cholesterol mg 110
Sodium mg 98

Pear tart
Serves 4
4 pears (medium)
1 egg
3 tbsp of extra virgin olive oil
½ cup of low-fat milk
50 g of flour
2 tsp of dried yeast
1 tbsp of vanilla extract
1 tbsp of icing sugar (not suitable
for diabetics)
pinch of low-sodium salt

1. Peel and cut the pears into thin slices.

Place the slices in acidulated water (water
and lemon juice) to prevent them from
discolouring.
2. Take a 26 cm round or rectangular baking
tray and grease it with 1 tbsp of extra virgin
olive oil, or line it with ovenproof paper.
3. Remove the pears from the water, dry them
and put them in a mixing bowl. Toss with 2
tbsp of extra virgin olive oil.
4. Beat the egg and milk together in a

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ACKNOWLEDGEMENTS

A project of this scale deserves several thanks.

We would like to thank all of the participating National and Affiliate

Societies. On behalf of the National Societies, we would like to thank
Israel Heart Society - Dr. Eli Landau. Dutch Heart Foundation
(Nederlandse Hartstichting). Leiv Ose & Caroline S. Bergei authors
of "Healthy food for healthy heart" from which the Norwegian recipes
were taken. Cyprus Dietetic Association - Dr. Eleni P. Andreou,
Dr. Katia Kyriakou & Dr. Thalia Avraam. Hellenic Cardiological
Society - Mrs. Filippatos & Elias Mamalakis. Icelandic Society of
Cardiology - Friðrik Valur Karlsson. Cardiology Society of Serbia -
Mirjana Gurinovic MD.PhD Nutrition, RPHNutr.

The recipes were prepared by Gabriele Romagnoli, the Chef at “Quel

Fantastico Giovedì” restaurant in Ferrara, the official chef for the
Olympic Games in Barcelona (1992) and Sapporo (1972). A special
thanks goes to him for his patience and professionalism. Giovanni
Cassani, an old friend and a professor of biochemistry voluntarily
came out of retirement and along with Isabelle Zucchi prepared the
nutritional information for each ingredient. We are Italian and
therefore our English can be somewhat deficient. We would like to
thank Mike Nugent and Neil O’Brien for the linguistic improvements
that they made. Terese Krook and Juliet Verri need to be thanked for
navigating through the chaos of thousands of e-mails and photos.
A book needs to be designed and printed. Our thanks go to Valentina
Steffenini for designing it and Color Black for the careful printing of it.

But, these are individual thanks.

On behalf of European Heart for Children we would like to thank the

ESC Board and its staff for allowing this project to become a reality.

Roberto Ferrari and Claudia Florio

327
 ACKNOWLEDGEMENTS

Cardiology Society of Serbia - Milena

Gurinovic MD., Ph.D. sub specialist for
nutritional medicine

Belorussian
SCIENTIFIC SOCIETY
OF CARDIOLOGISTS

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329
Copyrights

The images on p. 23, from p. 26 to p.28, from p.31 to p.33, p. 37, p. 39, p. 40, from p.45 to p. 47, from p.51 to
p. 62, from p. 64 to p. 70, p. 72, from p. 74 to p. 91, p. 95, p. 97, p.191, p.258, p. 298 were provided by and are
property of © Shutterstock.

The images on p. 34, p.200 were provided by and are property of © Stockfood.

All other illustrations were provided by Paolo Zappaterra and Colorblack. While every effort has been made to
obtain permission to reproduce published material, the publisher will be pleased to make the necessary
arrangements at the first opportunity if any such material have been included inadvertently.

Care has been taken to confirm the accuracy of the information presented and to describe generally accepted
practices. However, the authors, editors and publisher are not responsible for errors or omissions or for any
consequences of application of the information in this book.

Application of this information in a particular situation remains the professional responsibility of the practitioner.

All rights are reserved, including that of translation into other languages.
This book is protected by copyright. No part of this publication may be reproduced or transmitted in any form
or by any means, electronically or mechanically, including photocopying, recording or any storage or
retrieval system without prior permission in writing from the European Society of Cardiology,
Roberto Ferrari and Claudia Florio.
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THE EUROPEAN CO K BOOK