Eating fruits and vegetables can help prevent heart disease and stroke, and may also help prevent some types of cancer. Try to eat some fruits and vegetables for every meal as a snack. If you don't have fresh fruits and vegetables, you can use frozen or canned ones instead. Doctors recommend eating at least 2.5 servings of vegetables and 2 servings of fruit every day.
2. Foods containing fiber
Eating foods rich in fiber can also help prevent heart disease and stroke. If the patient still has type 2 diabetes, it will also help to control your blood sugar. Foods rich in fiber include vegetables, fruits, beans, nuts, oats and some bread and grains. You can judge how much fiber there is in food by reading the nutrition label. The doctor recommends that you take 25-36 grams of fiber every day.
3. Foods containing folic acid
Folic acid is a vitamin, which is very important for pregnant women because it helps to prevent some birth defects. All women who are likely to get pregnant should take folic acid, whether they are actively trying to get pregnant or not. Folic acid is found in many breakfast cereals, oranges, orange juice and green leafy vegetables.
4. foods containing calcium and vitamin D.
Babies, children and adults all need calcium and vitamin D to keep their bones strong, and adults also need calcium and vitamin D to help prevent osteoporosis. Different foods and drinks contain calcium and vitamin D. People who can't get enough calcium and vitamin D from their diet may need to use supplements. The supplements are pills, capsules, liquid preparations or tablets containing nutrients.
5. Foods containing protein
Protein can help you keep your muscles strong. Healthy foods rich in protein include chicken, fish, eggs, beans (including bean products) and nuts.
6. Mediterranean diet
Some experts recommend "Mediterranean diet", that is, eat more fruits, vegetables, nuts, whole grains and olive oil, including some fish, poultry and dairy products, but don't eat more red meat. This diet can help you improve your overall health and may even reduce the risk of stroke.
2. Foods 1 and fats that should be avoided or restricted
There are different types of fat, and some types of fat are more beneficial to health than others. Trans fats are particularly unhealthy. They are found in margarine, many fast foods and some baked goods bought from stores. Trans fats can increase your cholesterol level and your risk of heart disease, so try to avoid eating foods containing these fats.
The polyunsaturated fat in fish seems to be healthy and can reduce your risk of heart disease. Other polyunsaturated fats may also be good for your health. When cooking, you'd better use oils containing some healthier fats, such as olive oil and rapeseed oil.
2. sugar
A healthy diet must limit or avoid the intake of sugar, candy and refined grains, which are found in white bread, polished rice, most types of pasta and most packaged snacks. Whole grain foods such as whole wheat bread and brown rice have high fiber content and are more beneficial to the body. Avoiding sugary drinks, such as soda and sports drinks, also helps to improve your health.
3. Red meat
Studies show that eating more red meat will increase your risk of some health problems, including heart disease and cancer.