5 diet habits to protect your heart

Many people buy many expensive health related products to increase immunity without any hesitatation, but in fact, the heart protection diet selection is the most important way, as cardiovascular and cerebrovascular is the popluar disease. American "health" magazine recently reported that as long as your know some diet skills, then you can reduce or delay the occurrence of many cardiovascular and cerebrovascular diseases.

5 diet habits to protect your heart

1, less meat

USA Mo Wright State University professor of nutrition and registered dietitian Geoffrey fulaimu says, the key point to reduce heart disease is less meat intake, as meat is always accompanied with saturated fats. Heart disease patients should try to eat less meat (especially fat) and animal organ food and other foods with high fat and cholesterol. Excessive intake of fat easily lead to obesity, hyperlipemia and arterial sclerosis. Cholesterol intake too much will increase in coronary heart disease, fatty liver, high cholesterol and other diseases. Advice: eat less fat, cream, butter and other high-fat foods, eat less high cholesterol food such as animal liver, brain and roe; eat more beans as soybeans are rich in lecithin and inorganic salt which can contribute to the prevention and treatment of coronary heart disease.

5 diet habits to protect your heart

2, limit harmful fats

Melissa Olsen, responsible for American Cleveland clinic heart disease prevention and rehabilitation project said, patients with heart disease should be carefully read food labels before the purchase of food. If a food contains more than 2 grams of saturated fat, it will be harmful to heart health. In addition, you should also avoid the food which contains more than 1 gram of trans fats per 100 grams. Many packaged snacks are beyond this standard, including baked snacks, cookies and chips etc..

5 diet habits to protect your heart

3 eat more vegetable

A common point for the heart disease patients is that too much fat intake over the years and inadequate intake of fruit and vegetables. Fresh fruit and vegetables and beans are rich in vitamins, trace elements, antioxidants and fiber, and all these will help to reduce the high blood pressure and cardiovascular protection. Dietary fiber helps to reduce cholesterol, reduce the risk of coronary heart disease. There are much rich cellulose vegetarian such as celery, leek, plum dried vegetables, bamboo shoots, soybeans, oats and so on. The study found that 26 grams of fiber intake every day can reduce the risk of heart disease in women, and also relatively lower risk of myocardial infarction.

5 diet habits to protect your heart

4 maintain a healthy weight

A study involving nearly 3000 men found that body mass index (BMI) between 25-29 (weight exceed the standard) male, the risk of heart disease 72% higher than that of BMI under the 23 men within three years. The risk of heart disease is much higher for obese men, if the men BMI bigger than 33, the risk of heart disease increased by 244%. Therefore, control diet, do more exercise, maintain a healthy weight can reduce the risk of heart disease.

5 diet habits to protect your heart

5 other proteins food to replace red meat

Dr. Olsen said meat contains high saturated fat especially the red meat. In order to reduce saturated fat intake, you should eat less red meat such as beef, and you can choose chicken or fish instead of red meat, and this will be helpful to protect your heart.

5 diet habits to protect your heart


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