How to eat for a healthy heart?
To prevent cardiovascular diseases, in addition to exercise, a nutritious diet within a certain range is needed to have a healthy heart.
Currently, most people at risk of disease only pay attention to one aspect: how to lower blood cholesterol to a stable level, how to give up favorite foods in the daily diet. Cardiovascular experts advise that to have a healthy heart, it is not necessary to abstain too strictly, but it is necessary to adjust the daily diet.
Reduce salt intake
For preventionhypertension, in the daily diet, it is necessary to limit the amount of salt eaten because it is related to high blood pressure. For people with high blood pressure, it is necessary to limit the amount of salt eaten as much as possible and control weight.
Nutritionists recommend a maximum daily salt intake of 3 grams, but we usually eat twice this amount in our daily diet because processed foods and natural foods themselves already contain a certain amount of mineral salts.
To prevent cardiovascular disease, you should choose foods low in fat and cholesterol such as fresh vegetables, side dishes, milk, seafood, vegetable oil, etc.
Reduce fat in your diet
The fat here is cholesterol. If we eat too much, it will lead to increased cholesterol and obesity. These are factors that increase the risk of cardiovascular disease. In addition, when the diet has a high fat ratio, it is also a factor related todiabetesand colon cancer.
To prevent cardiovascular disease, in the daily diet, it is necessary to limit the use of fat with the fat content below 30% of total energy, especially saturated fat. Saturated fat should be limited to less than 10% because it is the main and direct cause of increased blood cholesterol. High cholesterol is a leading risk factor for atherosclerosis and coronary artery disease. Therefore, it is necessary to implement a diet that reduces cholesterol to the maximum and must thoroughly treat the condition of increased cholesterol.
Increase starch intake
Starch is a substance that needs to be increased in the daily diet but only stops at 50%-55%, the type of starch found in fruits. Fruits, vegetables and whole grains, in addition to providing starch, also contain many substances that are very beneficial for cardiovascular health and cancer such as fiber and antioxidants.
In addition, starch is also found in products such as cereals, rice, pasta and bread.
Limit protein intake
Nutrition experts recommend that in the daily diet of normal people, protein accounts for 30% of the diet and for people with cardiovascular disease, protein should only account for 15% of total energy needs.
Stay away from beer and alcohol
Nutritionists say that alcohol has a complex effect on heart health, so it is necessary to stay away from beer and wine. On the other hand, cardiovascular experts say that drinking a little red wine reduces the risk of heart attack, for the following reasons: First, alcohol increases the concentration of good cholesterol (HDL) in the blood, which helps reduce the risk of heart disease. Second, some types of alcohol have the ability to limit blood clotting, which is the main process that leads to heart attacks.
However, it is still unclear exactly which substance in red wine has the above mentioned anti-clotting effect.
Weight control
Obesity and overweight are risk factors for many diseases such as diabetes and cardiovascular disease, of which about 15% of deaths are related to cardiovascular disease due to obesity and overweight. Therefore, in the daily diet, reducing energy supply will reduce the risk of obesity. In addition, it is necessary to exercise to maintain the body's ideal weight.
According to Ho Chi Minh City Law - NT
