7 good heart-healthy diet recommendations

1. Legumes benefit the cardiovascular system:

A variety of protein foods and cardiovascular disease (CVD) risk decreased significantly related. Choose a variety of protein foods are best, such as lean meat, soybeans, nuts, poultry and fish.

The study found that 25g of soy protein daily can lower total cholesterol and low-density lipoprotein cholesterol levels. Diet contains other legumes are also useful, because they are a rich source of soluble fiber.

2. More fish:

Fish in the ω-3 fatty acids can indeed reduce the risk of CVD, the 2000 Dietary Guidelines for the American Heart Association recommends eating at least 2 times per week of fish (especially oily fish).

ω-3 fatty acids found in mackerel, lake trout, herring, sardines, albacore tuna and salmon fish.

By special feed-fed chickens produced eggs containing ω-3 fatty acids, such eggs are also ω-3 fatty acids as a source, other sources include soybeans, flaxseed, canola oil, olive oil, and many nuts and seeds, etc. .

3. Eat more vegetables and fruits:

In the prevention of CVD, the most important may be: vitamin A (or its precursor β-carotene), vitamin C, vitamin E, a variety of phytochemicals (including flavonoids and sulfur-containing compounds - such as the allicin ), potassium and dietary fiber.

Β-carotene-rich foods include: carrots, pumpkin, yams, peaches, apricots, spinach and broccoli.

A good source of vitamin C include peppers, green leafy vegetables, broccoli, tomatoes, potatoes, strawberries, oranges, grapefruit and other citrus fruits, the best source of vitamin E, avocado, vegetable oil, wheat germ and nuts.

4. To reduce salt intake:

Are directly related to sodium intake and blood pressure, high blood pressure is a major CVD and stroke risk factors, therefore recommends a daily intake of salt should be limited to 5g less, and it is not only a plus salt, but also includes soy sauce, pickles and so on.

5. Beneficial to heart-healthy B-vitamins:

Homocysteine is a natural product of decomposition of protein in their blood levels correlated with the risk of heart and vascular disease is increasing.

The study found that folic acid, vitamin B6, and B12 common use can lower blood homocysteine levels, an increase in the daily diet of these vitamins makes sense.

In order to increase the intake of these B vitamins, you can eat lots of variety of vegetables, fruits and legumes, moderate consumption of poultry meat, fish and beef. Tea (including green tea and black tea) is also an effective source of flavonoids,

6. Physical activity:

Experts suggest that, in order to benefit heart health, most of the week days, a day at least 30 minutes of moderate-intensity physical activity.

7. Quitting smoking:

Smoking is a major CVD and stroke risk factors, according to WHO reports, a year after quitting smoking the risk of coronary heart disease dropped 50%.