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How to Take Care of Your Heart Nutritional Advice
Table of Contents
1. Heart-friendly food for who?
A heart-supporting diet is recommended for everyone, especially those at high risk with lipid profile disorders, hypertension, type 2 diabetes.2. Nutrition is the basis of prevention
Your diet affects the most important risk factors for heart disease body weight, blood pressure, blood glucose and lipid profile.3. Replacement of saturated fatty acids with polyunsaturated fatty acid
According to a 2010 opinion by experts (Astrup A. et al.), the replacement of unsaturated fatty acids in the diet is suspected to have a negative effect on the dietary value, including the risk of coronary heart disease.4. It's not
Contrary to popular belief, it is not a matter of getting food salted, but of reducing the intake of processed food. Most salt is taken in the form of fast food, canned foods, chips and other salted foods. The snack solution is to avoid using natural products. Here are some suggestions: Prepare your own meat potatoes and cut them into plaster.5. Increased fiber intake
Research by Zhang Z. and others shows that eating fiber can protect against coronary artery disease or stroke. Providing optimal dietary intake of fiber is extremely simple.6. Inclusion of nuts in the diet
Studies by Luo C. et al. show that a daily intake of 30 g of nuts reduces the risk of cardiovascular disease by 30%. This does not, however, apply to salted, caramelised or baked nuts. A rational diet should be prepared on the basis of the following product groups: whole grain products, low fat beverages, fish and lean meat, ?? nuts and pulp plants, vegetables and fruit juices. vegetable oils.7. It's physical activity
Regular physical activity reduces the likelihood of heart disease, increases the chance of a longer and healthier life. This applies to both healthy people and cardiology patients across a wide range of ages. How should we exercise? Adults are advised to do a minimum of 150 minutes of moderate-intensity exercise per week (or 75 minutes of intensive oxygen exertion). However, to increase their effectiveness, longer periods of exercise should be up to 300 minutes per week. The most important thing to do is to enjoy this type of exercise.
