Although there are risk factors that you cannot change like a family history of heart disease; But there are a number of factors that you can take the initiative to protect your heart:
Choose fat wisely
In recent years, nutritionists have reconsidered how fat is incorporated into a healthy diet, and when it comes to affecting heart health, not all fats are the same.
Nutrition guidelines for Americans 2015-2020 no longer emphasize the “low-fat” diet, but instead choose quality “good” fats. This includes replacing saturated fats known to contribute to unsaturated fat in heart fat, especially polyunsaturated fats, like the ones found in corn oil, butter and nuts. hard shell.
Eat lots of fruits and vegetables
Fruits and vegetables provide many healthy nutrients for the heart and plant sterols. Nutrients like potassium and folate have been shown to help lower blood pressure and improve blood circulation. Fruits and vegetables rich in potassium include: bananas, potatoes, green cauliflower, kiwi, orange, squash, red radish and plum. Fruit-rich fruits and vegetables include: green beans, peas, oranges, broccoli, vegetables, spinach and asparagus.
Plant sterols are natural plant ingredients in fruits, vegetables, nuts, cereals, legumes and corn oil. Clinical studies show that when in a diet low in saturated fat and cholesterol, plant sterols can help reduce the absorption of cholesterol in the intestine and thus reduce the risk of heart disease and obesity.
Studies have shown that whole grains such as brown rice, quinoa, whole grain bread and cereals like oats, can help reduce cholesterol, reduce the risk of stroke and heart disease, as well as support weight maintenance. weighs better.
Nutrition guidelines 2015 recommends at least 3-5 portions of fiber-rich cereals a day for a balanced diet.
Nutrition guidelines also recommend combining a variety of fish in weekly meals. The recommendation is to eat about 250g a day every week. Choose fatty fish like salmon, herring, tuna, mackerel, all rich in Omega-3.
Conscious efforts to reduce calorie consumption, sodium, and meal size. This is even more important if you are overweight, are at risk for diabetes, high blood pressure or cholesterol, or have a family history of heart disease.
According to the 2015 Nutrition Guidelines, a “low calorie healthy eating pattern” combined with about 30 minutes of physical activity each day, can provide long-term health benefits. Everything you eat is geared towards a life with a healthy heart, so choose food wisely.