Effective tips and strategies for having a healthier heart
Cardiovascular diseases are a group of cardiovascular disorders that are the leading cause of death worldwide. Behavioral modifications such as a proper diet, maintaining a healthy weight, adequate physical activity and avoiding smoking can prevent many cardiovascular diseases.
Diet: To reduce the risk of cardiovascular disease, a diet should be chosen that emphasizes the consumption of vegetables, fruits and whole grains. This diet should also include low-fat dairy products, plant-based or low-fat animal proteins, fish, non-tropical vegetable oils, and unsalted nuts. On the other hand, the consumption of tropical vegetable oils (such as coconut oil, palm oil and palm kernel oil), refined carbohydrates, sugary drinks and red and processed meats should be limited.
Maintain optimal weight and perform physical activity: To prevent weight gain or achieve the desired weight, a balance must be struck between energy consumption and physical activity. To achieve this goal, on most days of the week, you should have at least 30 minutes of moderate-intensity endurance activity or 15 minutes of intense endurance activity.
Saturated fat and Trans fat: Saturated fat intake should be reduced to less than seven percent of total calories and trans fat to less than one percent of total calories. For this purpose, the consumption of solid oils (hydrogenated or non-hydrogenated) and fried foods should be very limited and instead of oils containing unsaturated fatty acids such as omega-3 fatty fish (such as salmon, salmon, mole). Use avocados, nuts, oils, oils such as olive oil and canola oil.
Sodium: Sodium intake should be limited to 1,500 mg per day. To achieve this goal, processed and canned foods, smoked meats, pickles and pickles should be limited, and low-salt or non-salt foods should be selected. Other spices (without adding salt) can improve the flavor of foods. Try to use more garlic, ginger, basil, cumin, pepper, lemon, mint and thyme. Conversely, flavorings and sauces that are often high in sodium, such as soy sauce, steak and barbecue sauces, mustard, and ketchup, are also recommended for sodium labeling on food labels.
Tobacco: To reduce the risk of cardiovascular disease, you should avoid any type of smoking and avoid exposure to cigarette smoke and other tobacco.
"Mahsa Moazen" PhD in Nutrition, Shiraz School of Nutrition and Food Sciences