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1. Mediterranean diet
The Mediterranean diet is based on the traditional diet of people in Greece and the south Lived in Italy, designed. This diet emphasizes the consumption of foods that have the least amount of processing, including whole grains, nuts (such as walnuts and almonds), fruits, vegetables, legumes (such as lentils and beans), fish and extra virgin olive oil. In the Mediterranean diet you can use moderate amounts of chicken, eggs and low-fat dairy. In addition, you should limit or eliminate the consumption of snacks and sugary drinks, as well as red and processed meat. High blood pressure, obesity, type 2 diabetes and high blood pressure are known to be effective. The results of a study show that following this diet reduces the risk of dying from heart disease by up to 40%. Unsaturated helps maintain a healthy heart. For example, extra virgin olive oil contains large amounts of unsaturated fats and compounds with strong antioxidant and anti-inflammatory properties. Scientific evidence shows that consuming this oil prevents heart disease and stroke. Reducing the intake of "added sugars" can also contribute to the benefits of the Mediterranean diet. Added sugar is the sugar that is added to enhance the sweet taste of foods and beverages.
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2 . Dash diet (DASH)
Dash diet full name Nutritional approaches to treating stress Dietary Approaches to Stop Hypertension, designed to control high blood pressure, can reduce the risk of heart disease. Like the Mediterranean diet, the Dash diet does not need to contain only certain foods. Instead, you should consume a certain amount of calories from different food groups according to your needs.
The focus of the Dash diet is on consuming whole grains, fruits, vegetables, low-fat dairy and lean meats, as well as limiting Red meat is refined grains and added sugars. In this diet, it is recommended that salt intake be limited to one teaspoon per day and ideally to less than three-quarters of a teaspoon per day. In people with high blood pressure, reducing salt intake, especially when combined with the Dash diet, has a significant effect on controlling blood pressure.
The emphasis of the Dash diet is on high-fiber foods such as whole grains and Vegetables and limiting sugary or saturated fat foods can help you maintain a healthy heart. Research shows that this diet prevents the risk factors for heart disease such as high blood pressure, obesity, abdominal obesity, high cholesterol and insulin resistance. The results of a study show that the Dash diet reduces the risk of heart disease, stroke and type 2 diabetes by 20, 19 and 18%, respectively.
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3. Vegetarian diet and vegan diet
Vegetarian diet and vegan diet (absolute vegetarianism) A variety of meats, including chicken, red meat and fish, are excluded from the diet. People who follow a vegetarian diet may consume certain animal products, such as eggs or dairy products. But vegans who choose an absolute vegetarian diet do not consume any animal-derived products, including dairy, eggs, honey, and gelatin.
Vegetarian diets based on fruits, vegetables, legumes, and so on. Soy and its products, whole grains, nuts and vegetable oils are regulated. Eating plant-based foods leads to a healthier heart. These foods are rich in fiber, antioxidants and anti-inflammatory compounds and therefore can have a significant effect on protecting the heart.
Regular consumption of soy and its products such as tofu, many benefits It has for the heart. Various studies have shown that soy protein lowers bad cholesterol (LDL). In addition, soy contains an antioxidant called Isoflavone, which helps prevent heart disease. Several studies have shown that vegetarian diets are risk factors for heart disease, including cholesterol and stress. High blood pressure improves overweight and obesity and high blood sugar. Adherence to this diet reduces the risk of death from heart disease. Of course, the quality of the diet is also important. A vegetarian diet that includes a lot of snacks and sugary drinks, refined grains and processed foods can not help keep your heart healthy.
Flexitarian Diet or "Flexible Diet" by Designed by a nutritionist named Down Jackson Blatner, it focuses on plant-based foods, but allows you to eat moderate amounts of meat, fish, dairy and other animal products. This diet encourages you to get most of the protein you need from plant foods.
There are no specific rules about how much or how often to eat animal products. Therefore, the amount of them used depends on your preferences and preferences. In the Flexterin diet, it is recommended to eat more whole foods that are minimally processed, and to limit the intake of snacks and sugary drinks, refined grains, processed meats, and other processed foods, or to avoid the diet altogether. Eliminate yourself.
Scientific evidence shows that flexterin diet helps maintain a healthy heart and reduces the risk of heart disease. This diet is a better option for those who want to enjoy the benefits of plant-based diets without eliminating meat and other animal products, compared to a vegetarian or vegan diet.
5. TLC diet
TLC diet which means "light therapeutic changes Therapeutic Lifestyle Changes, designed to help reduce the risk of heart disease and stroke. TLC diet recommendations to control blood cholesterol and prevent obesity include:
- Doing at least 30 minutes of moderate-intensity exercise daily
- Providing 25 to 35% of calories Daily Fats
- Limit Saturated Fat to Less Than 7% of Daily Calories
- Limit Diet Cholesterol to Less Than 200 Mg/Day
- Daily Consumption 10 Up to 25 grams of soluble fiber
- Eating at least 2 grams of plant sterols or stanol during the day
- Proper calorie intake as long as the weight is kept in the proper range and obesity is prevented./li>
The results of several different studies show that this diet lowers bad cholesterol (LDL) levels. The TLC diet seems to exert its beneficial effects by increasing the intake of soluble fiber found in foods such as oat bran, nuts, legumes, and some fruits and vegetables. High fiber intake is associated with a reduced risk of heart disease, and soluble fiber specifically lowers LDL levels.
The TLC diet recommends daily intake of plant stanols or sterols. These natural compounds are found in foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. Research shows that eating 2 grams of plant sterols or stanol a day can lower LDL levels by 8 to 10 percent.
It is the day. Regular exercise helps maintain a healthy heart and prevents the development of chronic diseases. It is estimated that about 6% of heart disease cases worldwide are due to inactivity.
Low Carb Diets
Low carb diets not only limit your carbohydrate intake, but often They contain more protein or fat than regular diets. These diets reduce the consumption of foods such as bread, cereals, pasta, potatoes, as well as snacks and sugary drinks. Depending on the diet, carbohydrates may be limited to 10 to 40 percent of daily calories.
Research shows that low-carb diets reduce some of the risk factors for heart disease, including obesity and high triglyceride levels. And blood pressure, on the other hand, contributes to heart health by raising good cholesterol (HDL).
It is important to note that not all low-carb diets are good for the heart. Low carb diets rich in protein and vegetable fats reduce the risk of dying from heart disease. But diets high in protein and animal fats increase the risk of disease. Therefore, the quality of the diet is very important. If you want to have a healthier heart with a low carb diet, you should eat high-fiber foods such as vegetables and healthy fats such as avocados, nuts, vegetable oils and fish.
How to choose the right diet to have a healthy heart
When choosing a diet, you should pay attention to factors such as quality, scientific evidence and ease of following it. Research shows that diets rich in whole foods, especially plant foods, are good for heart health. In this type of diet, the consumption of whole and unprocessed foods is free and the consumption of foods containing added sugar and processed foods is limited.
Current research shows that the type of fat (and not its amount) is the most important factor. Which affects heart health. For example, consuming unsaturated fats leads to a healthier heart. Trans fats, on the other hand, increase LDL, decrease HDL, and worsen inflammation. It is recommended that you limit your intake of saturated fats to less than 10% of your daily calories. Saturated fats are found in high-fat meats and dairy products, butter, cakes and biscuits, and trans fats are found in solid oils, fried foods and fast foods. Your chosen diet should encourage physical activity and prevent obesity. It is best to consult a nutritionist before starting a diet to make sure that this diet can meet all your needs.
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There are several types of diets that can help you have a healthier heart. Although these diets are different, they all emphasize the consumption of whole and unprocessed foods and reduce the use of processed foods, especially foods that are high in sugar and saturated fat.
Adherence to the diet Healthy eating is just one of the many things you can do to help keep your heart healthy. To protect your heart, you need to exercise regularly, do not smoke, and find effective ways to manage stress.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Source: healthline <// p>