Scientists have shown that a reasonable diet can help reduce the risk of cardiovascular disease effectively. below are recommendations for heart-healthy foods that you can refer to to your family’s daily menu.
Choose fat wisely
Fat is one of the 4 essential nutrients indispensable in the daily diet. However, it is important to distinguish between harmful fats and good fats. To be good for your heart, the first thing you need to do is to minimize all foods containing saturated fatty acids, triglycerides, cholesterol … such as foods made with animal fat, fast food, etc. Then, use foods containing beneficial fatty acids (unsaturated) such as MUFA, PUFA. These fatty acids are found in vegetable oils (soybean oil, rice bran oil, etc.) and fish fat. In case of need of meal replacement or nutritional supplement daily, you can use nutritious drinks to help provide adequate and balanced necessary nutrients.
Drinking 2 glasses of milk for the elderly every day is also considered an effective solution to protect the heart
Eat more vegetables, fruits, cereals
This is considered as a good food group for the heart, reaching the “gold” rank in the group of foods that are good for the heart and body because it is high in fiber, vitamins and trace minerals, beneficial for the activities of heart. For example, grapefruit, which is considered a heart-healthy food, reduces blood fat, tomatoes help reduce the risk of stroke. Fruits like grapes, bananas, coconuts also provide potassium – a steady amount of potassium (not too high, not too low) will help the heart function at its best.
Reduce salt, increase potassium
To keep the cardiovascular system healthy, you should reduce salt intake (reduce salt). The reason is that when the body’s salt intake exceeds the allowed amount (about 2 teaspoons / day), the sodium in the salt draws water from the artery wall into the bloodstream, causing the artery to narrow while the amount of water and The pressure increases again, thereby increasing the risk of hypertension, causing cardiovascular disease.
In contrast to sodium, the body needs to provide adequate potassium. One of the consequences of the lack of potassium is the arrhythmia and adverse effects on blood pressure. Therefore, heart-healthy foods need to be high in potassium to help control blood pressure effectively. Potassium is found in sweet potatoes, potatoes, legumes, fruits such as bananas, oranges, prunes, etc.
Limit alcohol and beer
According to scientific studies, your cardiovascular system will not be affected if you drink less than 60ml of pure alcohol per day. Therefore, you do not need to abstain from drinking absolute alcohol, but should limit the use to the allowed level (about 680ml of beer, 95ml of whiskey, 285ml of wine).
Besides choosing the foods that are good for your heart, do not forget the 3 important notes below for the optimal prevention of cardiovascular diseases:
Avoid excessive intake of an unhealthy food. Therefore, you should choose a variety of foods for meals such as meat, fish, vegetables, eggs, milk, tubers, fruits, etc. Particularly for eggs, do not eat more than 2-3 eggs in one week and eat every other day.
Avoid eating too much, divide into small meals and eat at a fixed time each day (not too late) to form reflexes for the body, which helps digestion easier.
Most importantly, you need to combine your diet with heart-healthy foods and maintain regular physical activity to keep your body and heart truly healthy.