Here are 7 rules for food that prevent heart disease
Therefore, it is important that you make sure you take good care of your heart so that it works optimally all the time. Heart disease occurs when the blood vessels become blocked, which inhibits the function of the heart.
It puts extra pressure on the heart and can lead to serious – and sometimes deadly – conditions such as angina, stroke and heart attack. The best way to prevent these problems is through a healthy and balanced diet.
Fortunately, the authorized dietitian Margie Junker, who specializes in heart nutrition, has shared some of his best advice on how to limit the damage from processed and fatty foods. Most of her advice is easy to introduce in everyday life with a little planning.
Most experts recommend eating more fruits and vegetables to prevent heart disease. Margie suggests adding them to meals or eating them as snacks.
« My favorites are blueberries because it’s a good snack – both fresh and frozen. I also love how easy spinach is to use. You can eat it fresh as a salad or quickly fry it with garlic and onions, » she says.
Whole grains also help reduce the risk. People who eat three or more portions of whole grains a day have up to 30 percent lower risk of developing heart disease than those who rarely eat whole grains. It writes the media Express.
The choice of protein is also important. The British National Health Services recommends that healthy adults get about 1 gram of protein per day. kilogram body weight daily. Margie mentions some of her preferred protein sources because it is important to cover the body’s need to function and thrive.
Meat is a good source of protein, but not all meat is equally good, which is why it is important to choose its protein sources with care.
« There is a direct correlation between the intake of red meat and increased risk of heart disease and death – and it applies even more to processed meat such as bacon or hot dogs, » says Margie.
She recommends chicken thighs as it ‘is more lean than most types of beef, cheap and has more flavor than chicken breast’.
If you do not eat meat, there are many heart -friendly alternatives, including plant proteins such as walnuts, almonds, lentils and legumes, fish (such as salmon or tuna) and low -fat or foamed milk products.
Consider adding low -fat Greek yogurt to your diet. This type of yogurt is known to be rich in protein and calcium and can be used as a substitute for cream fraiche in many recipes. It is also a good choice for breakfast with oatmeal and berries.
It may also be a good idea to replace butter and margarine with liquid plant oils if you want to live healthier.
« My favorite is avocado oil, which has a high smoke point, » the expert says.
« I like to bake with walnut oil to get more flavor. Liquid plant oils are rich in unsaturated fats that lower the poor LDL cholesterol and the risk of heart disease. It applies to oils from peanuts, most wooden nuts and flax seeds. »
When cooking, it may be tempting to season with salt, but it can be hard for the heart. Instead, use dried or fresh herbs to highlight the taste without adding extra sodium.
Although the food fills a lot in the health debate, your drinks are just as important. Margie recommends reading the labels in the supermarket carefully and limiting the intake of drinks with ‘added sugar’.
« I avoid artificial sweeteners and refined white sugar. Added sugar is associated with increased risk of type 2 diabetes, heart disease and obesity. Alternative sweeteners have shown mixed results for metabolism, » Margie says.
And not surprisingly, alcohol should also be limited to protect the heart, which is why it is a good idea to turn down the intake of this.
« If you don’t drink alcohol, don’t start. If you choose to drink, limit your intake. The risk of atrial fibrillation and stroke increases by higher alcohol consumption, » she says.
« Stroke and heart disease occur at least in those who drink 1-2 items daily. The American Heart Association recommends not starting to drink to improve heart health. »
