Nothing is better than prevention through daily diet.
When choosing food every day
Think more about what is good for the cardiovascular system,
As long as you persist, it will become a habit.
Here are six diet recipes.
As long as you can form good habits,
It can help prevent cardiovascular diseases.
1、
Choose vegetable oil
The intake of unhealthy saturated fatty acids and trans fatty acids should be controlled in the diet to reduce the risk of dyslipidemia and coronary heart disease. Therefore, vegetable oils such as olive oil and rapeseed oil can be preferred, and animal oils such as butter, lard, bacon oil and cocoa oil should be eaten as little as possible.
2、
Select low lipoprotein
Low lipoprotein is more beneficial to cardiovascular health. Low-fat foods in protein include skim or low-fat milk, yogurt and cheese, egg white, fish, skinless poultry (chicken breast, etc.). ), beans (soybeans and bean products, broad beans, peas, lentils, etc. ) and lean meat. Eat less whole milk and its products, animal offal, egg yolk, fat meat, ribs, sausages, hot dogs and fried foods.
3、
Choose low-calorie fresh fruits and vegetables.
Fruits and vegetables contain many vitamins and trace elements. Eating more every day can prevent cardiovascular diseases. Try to choose fresh vegetables and fruits, and eat less coconut milk, vegetables with cream sauce, fried or baked vegetables, canned fruits with sugar water and candied fruits.
4、
Choose whole grain foods.
Whole grain food is rich in cellulose and various nutrients, which helps to regulate blood pressure and maintain heart health. For example: whole wheat flour, whole wheat bread, oatmeal, brown rice, barley and buckwheat, flaxseed, etc. And eat less white bread, waffles, doughnuts, biscuits, cakes, popcorn, puffed food, etc.
5、
Reduce salt intake
To control the salt intake, it is suggested that the daily salt intake of healthy adults should not exceed 2.3g, which is about 1 teaspoon. For people over 50 years old, the daily salt intake of patients with hypertension, diabetes or chronic kidney disease should not exceed1.5g. Eat less instant noodles, preserved food, canned food, etc.
6、
Control your weight and exercise properly.
Weight control is actually related to food intake, and it is very important to control food calories, fat and cholesterol. In addition, patients with cardiovascular and cerebrovascular diseases are not unable to exercise, but should exercise properly. The reduction of exercise will also cause slow blood flow and high blood lipid. It is necessary to arrange exercise time reasonably and control the amount of exercise.