unhealthy diet and sedentary lifestyle are the main causes of cardiovascular diseases.Even if you are well past twenty - never too late to start helping your heart.For a start - a few basic recommendations on healthy eating.
1. Eliminate noxious fats and cholesterol
High cholesterol leads to an accumulation of plaque on the arterial walls and, thus provoking the appearance of atherosclerosis.Also sharply increases the risk of myocardial infarction and stroke.Experts in the field of cardiology argue that the best way to reduce your intake of saturated and trans fats - is to limit the intake of solid fats such as butter and margarine.It is necessary to avoid fatty meats such as pork and lamb.This failure can also have beneficial effects on the cardiovascular system.Instead, go for beef and chicken.
healthy diet should include mostly foods that are low in fat - such as baked potatoes with green salad or yogurt.Fruits such as grapefruit and orange, also need to be a permanent part of the menu.
If you often buy crackers and chips, always check their labels - many of these products, even those that are labeled "low fat" may contain trans fats.Cheerleaders should fats phrase "partially hydrogenated."Such products are better not to buy.
not all fats adversely affect the cardiovascular system!Monounsaturated fats found in olive and rapeseed oil, and polyunsaturated - in nuts and seeds must be in the menu.In recent years, many studies show that unsaturated fats contribute to reduction in total cholesterol and triglycerides in the blood.
Which fats choose:
• Olive oil
• Rapeseed oil
• Margarine, low-cholesterol
Which fats to avoid
• All hydrogenated oils
• Cocoa butter
2. Choose and Sources of protein, low-fat
Lean meat, chicken and fish, low-fat dairy products and egg whites are among the best sources of protein.Among all foods, special attention should be given to fish.This is not only a good source of protein, but also comprises fish omega-3 fatty acids which reduce the concentration of triglycerides in the blood.Other rich sources of healthy fats - flax seed oil, almond, soy, olive oil.
Legumes - beans, lentils, peas also contain a very large amount of protein, low in fat and cholesterol.This makes them a good substitute for animal products.
choose which proteins:
• Skim milk
• Egg whites
• river and sea fish
• Chicken without skin
• Soy and soy products
• Lean meats
Which proteins should be avoided:
•Whole milk and other dairy products
• Egg yolks
• Fatty sausages
• Bacon, sausages, hamburgers
• Fried dishes
3. Eat more vegetables and fruits
Vegetables and fruit are an indispensable sourcevitamins and minerals.In addition, they are low in calories and are rich in dietary fiber.They contain large amounts of antioxidants - substances that prevent cardiovascular disease.
Which fruits and vegetables to choose:
• Fresh and frozen vegetables and fruits
• Canned vegetables without or with a little salt
• Canned fruit juices or
What kind of fruit and vegetables should be avoided:
• Friedvegetables or vegetables, breaded
• Fruit syrups
• Frozen fruits containing added sugar
4. Useful p Elnya grain
They are a good source of protein and other nutrients that play an important role in the regulationBlood pressure and heart health.Nutritionists also recommend the consumption of flaxseed - small brown seeds, which contain relatively large amounts of dietary fiber and omega-3 fatty acids.
What to choose grain products:
• Wholemeal bread
• Grains are high in fiber
• Brown rice, barley
What kind of grain products should be avoided:
• White bread and flour
5. Cut salt intake
consumption of large amounts of salt may have a negative effect on blood pressure - a risk factor number 1 for cardiovascular disease.Thus, the reduction in consumption of salty foods - such is the diet for health.Experts recommend reducing the dose of salt to 2 grams (1 teaspoon) per day (as a whole, including the salt included in the product)
What foods low in salt to select:
• Herbs and vegetable seasonings
• salt substitutes suchas salts of potassium
• Canned foods or ready meals low in sodium
What foods should be avoided because of the high level of salt in them:
• Directly salt
• Ketchup and tomato juice
• Soy sauce
6. Do not overeat!
is important not only that, what is your best diet, but also how much you eat.Overeating will inevitably lead to an increase in the consumption of calories, cholesterol and fat.Thus, you should try not to overeat, and keep track of how much food eat for each meal.Evaluation of the correct amount of servings - a skill that is acquired gradually changed over the years.
7. Resist the temptation!
sometimes make the occasional pleasure, such as wafers or chips, but do not overdo it!First of all, the diet calls for the heart to eat healthy most of the time.The balance in your diet and balance in life brings joy and health benefits.