Unhealthy diet and sedentary lifestyle are among the main causes of cardiovascular diseases. Even if you are well past twenty, it's never too late to start helping your heart. To begin with - a few basic recommendations for the organization of a healthy diet.
1. Eliminate harmful fats and cholesterol
A high level of cholesterol leads to the accumulation of plaque on the walls of the arteries and, thus, provokes the appearance of atherosclerosis. Also the risk of myocardial infarction and stroke sharply increases. Specialists in the field of cardiology argue that the best way to reduce the intake of saturated and trans fats is to limit the consumption of solid fats, such as butter and margarine. It is necessary to avoid fatty meat, such as pork and lamb. This refusal can also have a beneficial effect on the cardiovascular system. Instead, it's better to switch to beef and chicken.
A healthy diet should include mainly low-fat foods - such as baked potatoes with green salad or yogurt. Fruits, such as grapefruit and orange, should also be a permanent part of the menu.
If you often buy crackers and chips, then always check their labels - many of these products, even those that are marked as "low in fat," can contain trans fats. The word "partial hydrogenation" should be cautious. It is better not to buy such products.
Not all fats negatively affect the cardiovascular system! Monounsaturated fats, contained in olive and rapeseed oil, and polyunsaturated fats - in nuts and seeds should be on the menu. In recent years, many studies have shown that unsaturated fats contribute to lowering total cholesterol and triglycerides in the blood.
Which fats to choose:
• Olive oil
• Rapeseed oil
• Margarine, low cholesterol
Which fats to avoid?
• Butter
• Salo
• All hydrogenated oils
• Cacao butter
2. Choose and sotschikov protein with a low fat content
Lean meat, chicken and fish, low-fat dairy products and egg whites are some of the best sources of protein. Among all food products, special attention should be paid to fish. It is not only a good source of protein, but also fish contains omega-3 fatty acids, which reduce the concentration of triglycerides in the blood. Other rich sources of healthy fats are flaxseed oil, almonds, soy, olive oil.
Beans - beans, lentils, peas also contain a very large amount of protein with low fat and cholesterol. This makes them a good substitute for products of animal origin.
Which proteins to choose:
• Skimmed milk
• Egg whites
• River and sea fish
• Chicken without skin
• Pulses
• Soy and soy products
• Lean meat
What kind of proteins should be avoided:
• Whole milk and other dairy products
• By-products
• Egg yolks
• Fatty sausages
• Bacon, sausages, hamburgers
• Fried dishes
3. Eat more vegetables and fruits
Vegetables and fruits are an irreplaceable source of vitamins and minerals. In addition, they are low-calorie and rich in dietary fiber. They contain a large number of antioxidants - substances that prevent cardiovascular diseases.
What vegetables and fruits to choose:
• Fresh and frozen vegetables and fruits
• Canned vegetables without or with a little salt
• Canned fruits or juices
What fruit and vegetables should be avoided:
• Coconuts
• Fried vegetables or vegetables in breading
• Fruit syrups
• Frozen fruit containing sugar supplements
4. Useful grain grains
They are a good source of protein and other nutrients that play an important role in regulating blood pressure and heart health. Nutritionists also recommend the consumption of flaxseed - small brown seeds that contain a relatively large amount of dietary fiber and omega-3 fatty acids.
What kind of cereals to choose:
• Wholemeal bread
• Cereals with high fiber content
• Brown rice, barley
What kind of grain products should be avoided:
• White bread and flour
• Donuts
• Wafers
• Biscuit
• Cakes
• Popcorn
5. Reduce salt intake
Consumption of a large amount of salt can have a negative impact on blood pressure - a risk factor number 1 for cardiovascular diseases. Thus, reducing the consumption of salty foods - that's what a diet for health is. Experts recommend reducing the dose of salt to 2 g (1 teaspoon) per day (in general, including the salt included in the products)
Which foods with a low salt content choose:
• Herbs and vegetable seasonings
• Substitutes such as potassium salts
• Canned foods or ready meals with low sodium salt content
What foods should be avoided because of the high salt level in them:
• Directly salt
• Canned food
• Ketchup and tomato juice
• Soy sauce
6. Do not overeat!
It is important not only what is your best diet, but also how much you eat. Overeating will inevitably lead to increased consumption of calories, cholesterol and fat. So, you should try not to overeat, and keep track of how much food you eat for each reception. Estimating the right amount of portions is a skill that is acquired gradually and changes over the years.
7. Struggle with temptation!
Sometimes casual pleasures such as waffles or chips are allowed, but do not overdo it! First of all, a diet for the heart calls for eating healthy most of the time. Balance in the diet and balance in life brings joy and health benefits.