To stay healthy of course have to pay attention to food and beverages consumed. Here are quick tips to choose the right foods and beverages to keep your heart healthy.
Food Try to eat a variety of foods, including vegetables, whole grains, low-fat meats, fish, fruits, vegetable oil, beans, and consume less fat.
Vegetables Make eat vegetables as a habit every day. Make sure there are five kinds of vegetables and two kinds of fruit in your diet every day.
Choose whole-grain breads and cereals for breakfast.
Nuts and legumes can be consumed two times a week.
Fats and Oils A. However, the body still needs fat. However, there are a few things worth noting.
1. Use margarines made from plants as a spread on your bread .. Another step is to substitute margarine with avocado as a spread.
2. When sauteing, use of oil is also made from plants.
3. To be more healthy salad consumed, used mayonnaise made from soybean, olive, or sunflower seeds.
4. Get used to eating oily fish two to three times a week or consumption of fish weighing 150 grams. Use of fish oil capsules are also equipped with an omega-3.
5. You can still eat meat, but better choose a low-fat meat. For chicken or duck meat, do not consume the skin, try not too frequently eat processed meat (sausage) and reduce eating various viscera.
6. You can still eat a variety of fast food, but just once a week.
B. The level of cholesterol in the blood is more affected than the saturated fat and cholesterol consumed in food. A balanced diet means also includes eating two eggs in two or three times a week.
C. The best way to reduce saturated fat is not at all or reduce consumption of fatty foods.
1. Choose milk, yogurt, custards, and desserts are low in fat.
2. You can eat cheese, but make sure the portions just 20-40 grams that can be consumed four days a week. Low-fat cheeses are like ricotta, cottage, light mozzarella is a better choice.
3. Diet does not mean the tomb of ice cream. It's just drop on lower fat choices plain ice cream is consumed as much as 50 grams, three times a week.
Salt When shopping, you should select foods that are labeled "no added salt ',' low salt ', or' salt reduced '.
Snack From now on, choose a healthy snack, such as fresh fruits or nuts without salt, or one cup of fruit processed. Reduce snacks that contain lots of sugar, fat and salt.
Beverages Consumption of water a day. Fruit or vegetable juice is also well taken, but that does not mean can substitute for water. Limit carbonated drinks are usually rich in sugar. Coffee and tea may be drunk but within reasonable limits. If you want to eat dairy, choose low-fat.
(Source: heartfoundation.org.au)
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