According to Chris Rosenbloom, a registered dietitian in Atlanta, making wise food choices will help reduce your risk of cardiovascular disease, the deadliest disease in the United States.
He emphasized the importance of what people eat every day because heart disease begins in childhood and progresses many years later.
Sonya Angelone, a registered dietitian in San Francisco, also suggests that a diet high in processed foods and low in plant sources leads to inflammation and cardiovascular disease.
According to the American Heart Association (AHA), a diet rich in fresh, healthy foods like fruits, vegetables, whole grains, legumes, nuts, low-fat dairy products, fish, and poultry Palm oil, olive oil, canola oil and avocado oil… will be optimal for the heart.
These foods are low in saturated fat, the bad type of fat that causes atherosclerosis. Research shows that people with LDL cholesterol below 100 mg/dL have a lower risk of heart disease.
Besides, blood pressure is also a factor affecting heart health. If you halve your salt intake, blood pressure can be reduced significantly in 4 weeks.
The AHA recommends that foods high in saturated fat, refined sugar and sodium are not good for the heart. Saturated fat should make up only 6% of your total calorie intake. Eating more than 100g of fatty meats, meatloaf or cheese a day is almost over the limit, as the British dietary guidelines put the amount of saturated fat for women to only 20g, and for men is 30 g.
Limit sugar intake, to a maximum of 6 teaspoons per day for women, and 9 teaspoons for men. In addition, the amount of sodium in salt is in the range of 1,500-2,300 mg/day (1,500 mg of sodium is equivalent to about 0.75 teaspoons or 3.75 g of salt).
To cut down on saturated fat, refined sugar, and sodium, you need to reduce or avoid foods like: beef, pork, cold cured meats, poultry skin, pizza, canned sauces boxes, butter, cheese, coconut oil, soft drinks, candies, cakes.
* Sample menu good for the heart suggested by experts:
* Breakfast: oats with chopped pears and nuts.
* Lunch: quinoa with chickpeas and vegetables.
* Snack: sugar-free, fat-free yogurt, served with berries.
* Dinner: Grilled salmon or tuna, sautéed spinach and baked potatoes.
Eating a lot of heart-healthy foods not only prevents heart disease, but also helps reduce the risk of stroke, lose weight, prevent Alzheimer’s disease, dementia, diabetes…
If you do not have a habit of eating a lot of plants, it will be difficult at first to apply. But this diet doesn’t require expensive food, or giving up all your favorites. You only need small changes like eating more fruits and vegetables, reducing meat and high-fat foods. You can apply it gradually, 1-2 times a week, by preparing a few attractive recipes, according to Rosenbloom.
According to him, in addition to eating wisely, you should exercise, quit smoking, drink alcohol and follow your doctor’s prescription if you already have an underlying medical condition.