What your heart should include in a healthy diet

Science has confirmed on several occasions that diet can be fundamental in the prevention of diseases and even a risk factor for their development or exacerbation; then we will share with you that food should consist of a diet healthy, according to the American Association of Heart (AHA).

Experts emphasize that a diet adequate is related to better structure and operation heartThey should be low in fat and cholesterol, but at the same time rich in fruits, vegetables and dairy products that are low-fat or low-fat.

Diets such as DASH (short for Dietary Approaches to Stop Hypertension) and AHEI (Alternative Healthy Eating Index) also emphasize whole grains, fish, poultry, nuts, vegetables and fruits, but limit sodium, red meat, sweets. sugars, alcohol and sugary beverages.

Both meal plans lead to the same destination, which reduces the risk of developing diseases heart consumption-oriented approach

food
nutritious.

Adherence to any of these diets is associated with a greater proportion of the blood pumped and a reduction in the thickness of the blood walls. heart. Therefore, eating certain foods can prevent heart disease, one of the leading causes of death in Hispanics and Latinos.

What kind of diet promotes heart health?

According to the AHA, we can all benefit from a diet healthy for him heart, regardless of life stage and based on each person ‘s preferences, lifestyles and cultural habits.

The

diet
to promote proper health heart contain:

– A balance between food and caloric intake and physical activity to maintain a healthy weight.

– Wide range of fruits and vegetables, whole grain products, protein, low fat or skim milk products, low fat cuts of meat; and restrictions on red and processed meat, vegetable oils and foods containing added sugar, salt and alcohol.

Vegetables that benefit the heart

It is important to consume different types and colors

vegetables
; even if fresh, frozen, canned (preferably in water) or dried. One serving can be 2 cups of raw leafy vegetables; 1 cup chopped raw or cooked vegetables (about the size of a fist); or 1 cup of 100% natural vegetable juice (no added salt).

Fruits that benefit the heart

Unsweetened fruit is recommended for this product. A diet healthy defines dose 1 as a medium-sized fruit; ¼ a cup of unsweetened dried fruit; ½ a cup of fresh, frozen or canned fruit (frozen unsweetened or canned in its own juice or water); or ½ a cup of 100% natural fruit juice because processed fruits sweetened with sugar are high in calories and low in nutrients.

Whole grains benefit the heart

Another important part a diet which benefits Health from heart They are fibrous whole grain products such as wheat bread, cereal biscuits and rice. It is recommended to consume about 25 grams per day. One serving equals one slice of bread; ½ cups of hot cereal; 1 cup cereal flakes; or ½ a cup of boiled brown rice or pasta.

Proteins that benefit the heart

The selection includes fish, poultry and lean or extra-lean meats, as well as eggs and soy products such as tofu. It is important to limit the use of processed red meat, such as cold cuts and

sausages
.

For one diet healthy you can eat 2 egg whites; ¾ a cup of cooked and chopped fish; or half a chicken breast (it is recommended to remove all skin from the bird before eating it).

Similarly, there is a wide variety of fish containing omega 3 fatty acids, such as salmon, mackerel, herring, lake trout, sardines and tuna; Experts believe that 220 grams of this product should be consumed at least once a week, but without fried.

Nuts, seeds and legumes benefit the heart

Try to use a wide variety of legumes in your meals. One dose equals ½ ounces

walnuts
without salt; 15 grams of seeds without salt; ½ cup of cooked legumes; or 1 tablespoon of peanut butter low in sodium or without added salt.

Low-fat or non-fat dairy products benefit the heart

Use low-fat or skim milk; and yoghurt with no added sugar and cheeses with the lowest sodium content. One serving is equivalent to 1 cup of milk or yogurt or 40 grams

cheese
no fat or low fat.

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