In recent years, as interest in “eating a healthy heart” has diminished, headlines such as “keto,” “fasting,” and “old” have been attracting attention.
Still, heart disease remains one of Australia’s most prevalent illnesses, and the premature death of cricketer Shane Warne in just 52 reported heart attacks strongly reminds us of much of the importance of heart health. It was something to make.
For many of us, it reminds us that we can now take action, make simple but important dietary adjustments, and reduce our risk of heart disease.
The Mediterranean is where it is
Of all the dietary evidence available, consistently as the most protective diet for heart disease when it comes to living a long and healthy life, and most importantly, living with a healthy heart. What comes in is a Mediterranean meal. Unfortunately, eating Mediterranean food does not mean adding extra virgin olive oil to everything we eat or including two glasses of red per meal.
Rather, this style of diet has a great focus on fresh food, with 7 people 10 tablespoons of fresh fruits and vegetables a day There are few processed foods. This means there are no fast foods, takeaways, processed snacks, biscuits, bars or pastries. Rather, your daily vegetable intake is Legumes, dairy products, lean protein All cooked in high quality Extra virgin olive oil.
Focus on fresh food. This includes 7-10 serve fresh fruits and vegetables daily, as well as very few processed foods.
Correct fat balance
Especially good fats and omega-3 fats are often mentioned when we talk about heart health. What is not often discussed is the importance of properly mixing fat in the diet. In other words, it is a balance of fat that works naturally to reduce inflammation in the body.
A diet with a high proportion of processed foods also has a high proportion of pro-inflammatory fats, mainly due to vegetable oils in the diet.On the other hand, a Mediterranean diet whose main source of fat comes from natural natural foods such as: Nuts, seeds Large intake of extra virgin olive oil and omega 3 fat Greasy fish It protects the heart from damage and reduces the risk of developing heart disease.
Achieving proper fat balance is as easy as including oily fish such as: Atlantic salmon and sardines At least 3-4 times a week in your diet; use only extra virgin olive oil as additional fat, A handful of nuts Every day, try to keep processed foods as low as possible with processed vegetables and palm oil.
Check the fiber box
We often hear about the importance of dietary fiber for digestive health, but dietary fiber and soluble fiber play a particularly important role in helping regulate blood cholesterol levels.Soluble fiber can be found at Legumes, oats, vegetables, fruitsAnd it helps reduce the absorption of cholesterol in the bloodstream and helps lower LDL levels, or “bad” cholesterol in the body.
Less than half of all Australians get a recommended daily intake of 30 grams of fiber. This helps reach 5-10 grams of water-soluble fiber, which has been shown to improve LDL levels.Alternatively, focus on daily serve of oats, legumes, fruits, etc. Apples and pears Helps you reach those daily soluble fiber goals.
Manage your weight
As an independent risk factor for heart disease, if you are overweight or obese, losing 5-10% of your body weight or even 5-10 kilograms can help reduce your risk of inflammation and heart disease, but it is important to be safe and persistent. To lose weight in the way possible.
Very low-calorie, restricted liquid diets and fasting regimes can produce relatively rapid results on scales, but can also result in significant amounts of muscle loss. Since the heart is a muscle, wasting body tissue by starvation is not an ideal way to lose weight. Rather, a milder regime that reduces the total number of kilojoules and especially refined carbohydrates, resulting in a loss of half to one kilogram per week, is a much safer weight loss option.
Generally, adding 7-10 serve vegetables to your daily diet, 2-3 cups of vegetables or salad You can also see safe and sustainable weight loss as you eat less kilojoules overall for both lunch and supper. Or, if you’re looking for faster results, talk to your nutritionist about a prescription meal replacement program that will help you lose weight faster and faster without losing muscle mass.
Food to eat more
-Fresh fruits and vegetables, especially those rich in fiber such as apples and pears
-Fabaceous plants (chickpeas, lentils, soybeans, etc.)
-Oil-based fish like sardines and Atlantic salmon
-Good quality extra virgin olive oil
–Oats
-Nuts (limited to 1 handful per day)
Foods that reduce the amount of food you eat
– processed food
–Biscuits
-Pastry
-Foods containing palm oil
Susie Barrel is a certified dietitian and dietitian and is a master of psychology coaching.
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