Diet plays an important role in cardiovascular health, affecting everything from blood pressure to the likelihood of developing cardiovascular disease. But most of us still "sin" with fast food, fatty or salty food, as well as an excess of sweets in the diet.
To switch to a healthy diet, the main thing is to perceive it not as a diet with restrictions, but as an opportunity to explore new tastes.
Indirectly, this approach will help you keep your health and youth longer.
Nutritionists named the best diet for health
The editors of Forbes Healh formed a group of nutrition experts and after consultations came to the conclusion that the best diet for heart health and for the whole body in general is the Mediterranean diet. This diet has been chosen as the best for many years by various scientific publications.
Its peculiarity is that it is not the kind of diet we are used to from hospital brochures and fashion magazines. It is literally a harmonious eating style of healthy and happy people from the Mediterranean.
This, as it is easier to call it, "diet" is rich in products that have a good effect on the health of the heart and cardiovascular system: fresh fruits and vegetables, legumes, whole grain products, olive oil, nuts.
One study found that people who followed a Mediterranean diet were 50 to 70% less likely to have heart disease again than those who followed a diet similar to the American Heart Association's Step 1 diet.
In addition, the Mediterranean diet can reduce the incidence of coronary heart disease, ischemic stroke and general cardiovascular diseases. And not only at the expense of food, but thanks to pleasant "bonuses", which we will talk about later.
Nutrition basics of the Mediterranean diet
In the first place should always be: vegetables, fruits, greens, cereals, legumes, nuts, seeds and, of course, olives. Vegetables should be eaten a lot and every day, and regular oil should be replaced with olive oil.
Give preference to products with a low and medium glycemic index and avoid trans fats.
For a side dish, cereals are welcome: bulgur, brown rice, rolled oats, etc., and of course potatoes, but not fried. We choose whole-grain bread, and pasta and macaroni - from durum wheat varieties.
Of the products of animal origin, preference is given to fish and seafood (5-6 servings per week), but poultry meat is also suitable. Red and processed meat is consumed extremely rarely (1-2 times a month).
Cheese, eggs and dairy products - yes, yes and again yes.
Less salt - more spices. Note that consuming too much salt can lead to high blood pressure and, as a result, heart problems. In general, the American Heart Association recommends consuming no more than a teaspoon of salt per day. Instead, pay attention to spices that also tickle the receptors wonderfully, and in addition, some of them have a positive effect on the work of the heart, such as curcumin.
Chocolate is not a product of daily consumption, but it is not prohibited either. Treat it as a holiday that doesn't need to be a daily habit. And note that the best choice for heart health is dark chocolate.
Yes, not every day, but sometimes you can indulge in mischief. Your favorite milk bar or a handful of potato chips won't interfere with your healthy diet if you eat them really rarely. What matters is that you eat healthy food most of the time.
If you adopt a new style of eating, you will gradually discover new recipes and tastes. You will realize that it is affordable and really enjoyable. You'll learn how to cook a variety of healthy treats without a ton of sugar, fat, and white flour, and over time, you'll notice how your well-being has changed.
The Mediterranean diet is so multifaceted that one can talk about its gastronomic possibilities and benefits for a long time.
Additional reasons to choose the Mediterranean diet
A prerequisite for the Mediterranean diet is physical activity. Move at least 30 minutes a day: walk, walk around the house, take the stairs instead of the elevator, walk a few stops, or exercise. The main thing is that you are in motion and you like it.
Another plus of the Mediterranean lifestyle is family dinners. "When I eat - I am deaf and dumb" is a Soviet attitude that does not bring any benefit and was probably launched by the propaganda machine in order to make people gossip less at the table.
Instead, eat slowly, enjoy your food, talk to family and friends, tell them how your day went. This will not only bring you closer to your loved ones, but also prevent you from overeating, which will also reduce the risk of developing cardiovascular diseases.
Note that cardiovascular diseases are the main cause of mortality in Ukraine. Some of the most common causes of diseases of the heart and blood vessels are: high blood pressure, cholesterol, poor nutrition, high body mass index, high blood glucose level. The Mediterranean diet will help correct these problems.
In order to increase the effectiveness of the diet, we advise you to use Neocardil, which, thanks to its composition, lowers the level of total cholesterol, normalizes the level of glucose, equalizes pressure and allows you to increase the effectiveness of complex therapy of cardiovascular diseases.
So follow a healthy diet, move, give up bad habits, choose Neocardil and be healthy.
This material has an exclusively general informational nature and cannot be the basis for establishing a diagnosis or medical conclusions.
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