Nutrition To Prevent Cardiovascular Disease

High cholesterol in the blood deposited in the walls of atherosclerosis is a cause of cardiovascular disease. A diet low in saturated fat, low in fat and cholesterol will help maintain a healthy weight, normal blood pressure and even reduce the risk of other chronic diseases including: type 2 diabetes, osteoporosis and some other cancers.
Choose healthy foods
Eat plenty of vegetables and fruits: In greens and fruits are high in vitamins and minerals, they provide very few calories. Eating plenty of vegetables and fruits helps maintain a healthy weight, maintains blood pressure within the normal range, thereby helping to reduce cardiovascular events.
Replace high-calorie foods with vegetables and fruits; Especially eat green vegetables and fruits like spinach, carrots, peaches and berries

.
Eat foods that are high in minerals and vitamins like potatoes and grains. Eat vegetables (including fresh, frozen and canned vegetables) and fruits instead of drinking soft drinks.
Choose frozen and canned vegetables, fruit juices without sugar, saturated fat and isomer or salt when fresh foods are not available; Do not add saturated fats, isomers, sugars, salts for processing vegetables and fruits
Choose foods high in starch and fiber
Unrefined starchy foods high in fiber can lower blood cholesterol.



They are very important in preventing cardiovascular disease and stroke. Fiber makes you feel full faster, thus helping you lose weight better.
Choose starchy foods like wheat, oats / oatmeal, rye, regular barley and cereal grains. In addition, you can also eat popcorn, yellow sticky rice, wheat flour, buckwheat, millet, sorghum. Choose breads and other foods that are high in starch.
Eat about 25 grams of fiber per day.
- Eat fish at least 2 times a week There are many types of fish with high levels of omega-3 fatty acids such as salmon, herring, should not eat frozen fish, and should not add creamy sauce to fish.



Fish should not be processed with saturated fats and isomers.
- Whole milk foods - choose non-fat foods, only 0.5% fat or 1% fat milk and cow's milk products. They are high in protein, calcium and other nutrients without saturated fats and cholesterol.
Avocado and milk are more saturated fat than whole milk, should not eat much. Choose vegetable oils and margarine.
Cheese: many types of cheese are high in saturated fat. Choose low-fat dairy cheeses, Italian cheeses with a little whey, Ricotta cheese and other low-fat cheeses.



Choose cheese with no more than 3 grams of fat per 28.35 grams of food and no more than 2 grams of saturated fat per 28.35 grams of food.
- Eggs: Egg yolks are high in cholesterol, each egg has about 213g of cholesterol, (about 71%). Egg whites are cholesterol-free and have a variety of helpful proteins, in some menus you can use 2 egg whites or 1 egg whites with 2 teaspoons of unsaturated oil instead of using both egg whites and egg yolks .
You can also use egg substitutes available without cholesterol. Only boiled eggs and egg whites should not be eaten, as they may contain many dangerous bacteria.
- Meat: The American Heart Association recommends eating no more than 150mg of meat per day including clean pork, poultry, fish or seafood.




Beef, lamb, pork, veal: most of these meats have the same cholesterol content, about 70mg for every 100g of meat. Eat red meats in moderation.
- Animal organs: including liver, spleen, kidney, brain and heart. All of these foods contain very high levels of cholesterol. If you are on a fat diet, only eat them occasionally. The liver is high in iron and vitamins. Each month just eat about 100mg is enough.
- Poultry: chicken, goose and duck are all high in fat.



You should remove the chicken skin unless you bake the whole child because under the skin there is a lot of fat.
- Fish: Both fish meat and fish oil are low in saturated fat. The American Heart Association recommends eating at least 2 fish meals per week. Choose fish high in omega 3 fatty acids like tuna, salmon or herring, sardines, and mackerel. Should be grilled, steamed fish rather than fried fish.
Seafood like shrimp and crab have more cholesterol than other fish or seafood. But they have less saturated fat and total fat than meat and poultry. Can be baked, boiled, fried or steamed.




- Bread: many types of ready-to-eat bread made with egg yolks, saturated fat and isomers so do not eat a lot of these foods. It is better to make your own at home or choose ready-made cakes made from unsaturated cooking oil, only about 1% of the fat of milk and egg whites or egg substitutes.
Fast foods such as donuts, pies, cakes, cookies and cookies are also high in isomers, which will increase LD.

. Dịch vụ: Thiết kế website, quảng cáo google, đăng ký website bộ công thương uy tín