Cardiologists say: not only requires a diet in which the body receives all nutrients. To be useful for the heart, the food should be fun!
Unlike most trendy diets, sharply limiting the amount of certain foods, wholesome food for the heart does not exclude anything, even alcohol - only focuses on products of plant origin. Need to control the amount of sweets and saturated fats, which are contained in the oil, cheese, whole milk and meat.
Additional bonus: Through this approach, you keep your ideal weight - this effect was confirmed by scientists.
Cook in vegetable oil: it contains beneficial unsaturated fats protect arteries from atherosclerosis.
Eat a low-fat dairy products: yogurt, low-fat, low-fat milk, cheese...
Make it a rule at least once a week to eat seafood and fatty fish - herring, mackerel, sardines, tuna, salmon, sturgeon, trout.
Gradually minimize the need for animal products: fatty meats, organ meats (liver and kidney), butter, sour cream, cream. Particularly undesirable fat, sausage, sausage and sausage.
When cooking remove all visible fat and remove the skin from chicken.
Eat at least 5 servings of fruits, vegetables and legumes per day - in addition to other advantages, these products are rich in calcium, which lowers blood pressure.
Choose more whole grain bread and pasta from wheat flour, potatoes, all kinds of cereals, which contain a lot of useful starch.
Instead of sugar, use substitutes or fructose.
Drink at least 1.5 liters a day.
Do not exceed the rate of 5-6 g of salt per day (about one teaspoon). If the food seems fresh, add more spice.
Norm of alcohol per day for middle-aged men - no more than 30 g in terms of pure alcohol (70-80 ml of vodka or cognac, or 200 g of dry wine, or 2 cans of beer). For women, the rate is 2 times lower.
Be sure to have breakfast, lunch and dinner! And do not forget to have a snack on - 1-2 vegetable or fruit.
Catching up with EuropeCardiovascular disease - the main cause of mortality: of them dies every three. In Europe, the average figure is 3.5 times lower for men and 1.5 times - for women. And it's not so much the quality of life, as in beneficial for the heart of the power system to which the Europeans have long passed
And if you want to shoot to protect yourself from heart disease, increase physical activity. As little as 30 minutes a day to walk in brisk pace. Moderately, in the pleasure to do light jogging, ride a bike, swim, dance.