Eating healthily can prevent cardiovascular and cerebrovascular diseases!
Whether it is the Dietary Guidelines for Chinese Residents, or the Guidelines for the Prevention of Cardiovascular Diseases by Healthy Lifestyle in China, or the Guidelines for Various Cardiovascular and Cerebrovascular Diseases or the Three High Guidelines, it is clearly pointed out that healthy diet can prevent and control cardiovascular and cerebrovascular diseases, and unhealthy diet will increase the risk of cardiovascular and cerebrovascular diseases.
So specifically, which foods are healthier? What foods should be eaten less? Eat
less of these 10 foods
. 1. Salt should be reduced
to no more than 5 grams per person per day. At the same time, we should try to avoid foods containing more invisible salt, such as soy sauce, sauce, monosodium glutamate and other condiments, canned food, dried shrimps, sausages, preserved meat, instant noodles and so on.
2. Eat
less fat and avoid eating too much animal fat, which will increase blood lipids.
3. Viscera should eat
less food with high cholesterol, and too much cholesterol will increase blood lipids.
4. Eat
less fried food studies have shown that eating a lot of fried food is associated with cardiovascular disease, heart failure and diabetes. Oil should not exceed 25 grams per person per day.
5. To reduce
the number of refined grains in staple food, refined grains should account for 1/2 to 2/3. In the future staple food, we should gradually reduce the proportion of refined grains, that is, rice porridge, white rice and refined pasta.
6, rice porridge to eat
less to drink a bowl of rice porridge, although there is no sweet taste, but it is equivalent to drinking sugar water, will affect blood sugar.
7. Less processed meat should be eaten
. Salt in processed meat exceeds the standard, and nitrite may also exceed the standard, which should be strictly controlled.
8. Eat
less saturated fatty acids, such as butter, mutton fat and lard.
9. Eat
less trans fatty acids. Snacks, fried foods, cocoa butter chocolate, toffee, ice cream, ice cream, milk tea, coffee mate and so on are all foods with high trans fatty acids content.
Finally, no matter what kind of food, seven or eight points are enough, do not be too full, do not hold on!
Of course, the emphasis on eating less, not absolutely can not eat, must control the amount! Because eating too much of these foods will greatly increase the risk of three high and cardiovascular and cerebrovascular diseases, that is, what we usually call “increasing vascular garbage”, which is more likely to cause vascular blockage. Eat
more of these 10 foods
1. Fish
eat fish at least twice a week.
2. Coarse grains and miscellaneous grains
account for more than 1/3 of staple food.
3. Milk
300 to 500 grams of dairy products per person per day.
4. Soybean products
, soybean products, can eat 25 grams a day.
5. Fruits
are available every day, 200 to 350 grams per person per day.
6. Vegetable
meals include vegetables, 300-500 grams a day.
7. Nuts
are oily, but they are unsaturated fats, a handful a day.
8. Coffee
if you are also a coffee drinker, you can keep the right amount of coffee for your health.
9. Tea
, if there is no discomfort after drinking, you can insist on drinking, which is good for your health.
10. Chili
likes to eat spicy food. If there is no discomfort after eating spicy food, you can continue to eat spicy food, which is good for your health.
Of course, it does not mean that eating these 10 kinds of food can clean up the “garbage” of blood vessels. Appropriate to these 10 categories of food, then relatively speaking, can reduce the risk of three high and cardiovascular and cerebrovascular diseases.
In short, there is no food that can directly soften blood vessels. Healthy diet is not only a light diet, but also a variety of foods on the basis of the above foods, more than 12 kinds of foods a day and more than 25 kinds of foods a week.
Xinyu Nutrition and Health Management Consulting
