Doctor of Medical Sciences Names Seven Diet Rules for Heart Health. In recent years, as a result of scientific research, approaches to the optimal diet have changed.

Reduce the amount of " A full person is the main candidate for a huge army of people suffering from cardiovascular diseases, ”said Alla Pogozheva.

The development of cardiovascular diseases is provoked by trans fats As the expert noted, today views on the cause of cardiovascular diseases have changed. Previously, dietary animal fat containing cholesterol was considered the main “culprit” in the development of atherosclerosis.. Accordingly, doctors recommended reducing the consumption of eggs, non-lean meat, fatty dairy products..

“However, in recent years, as a result of scientific research, trans fats, artificially modified fatty acids of animal origin, are also to blame for the increased risk of heart disease.. They are found in many industrial products: fast food, pastries, sauces, snacks,” Alla Pogozheva explained..

A high intake of trans fatty acids leads to an increase in blood levels of total cholesterol and a decrease in the so-called “good” cholesterol - high-density lipoprotein (HDL), which helps transport excess cholesterol in the blood to the liver and then excreted from the body.

“And what happens? It's simple: those who love “similar” store-bought goodies run the risk of heart disease faster.. For example, a 2% increase in caloric intake from trans fats increases the risk of coronary heart disease - a harbinger of serious problems - by as much as 23%.. Therefore, there are clear recommendations from European cardiologists, which we also adhere to: the amount of trans fatty acids should not exceed 1-2% of the total fat in the diet.. Of course, it is difficult for non-specialists to calculate this amount, so stick to the principle: the less of these products you eat, the better, because the same baked goods sometimes contain up to 30% trans fats, ”says Dr. Pogozheva.

Maintain a balance of animal and vegetable fats “Indicators of lipid metabolism in the blood are still relevant. And you need to track this data regularly, especially for those who already have problems with the heart and blood vessels.. Therefore, traditional nutritional recommendations are still valid - be sure to monitor exactly what fats are in the diet.. Saturated, animal fats need to be consumed less, unsaturated - more. It follows that vegetable oils and fish should be on the menu in sufficient quantities, but meat and fatty dairy products should not be abused.. Today we already know for sure: eating oily fish or fish products at least once a week reduces the risk of cardiovascular disease,” said Alla Pogozheva..

Compliance with the diet is a prerequisite for the successful treatment of diseases of the heart and blood vessels.. “For example, an initial and slight increase in the level of cholesterol in the blood can be successfully corrected precisely by proper nutrition.. If after one to one and a half months of “diet therapy” blood lipid parameters normalize, then there is no need for medicines, ”Pogozheva emphasized..

Make sure you get enough vitamins A, E, C and D. Out of competition now are the most powerful antioxidants - vitamins A, E, C and D, which protect us from atherosclerosis and its most tragic consequences, heart attacks and strokes. Vitamin D is now recognized as one of the most important for overall health.. But there is one problem. Even residents of southern countries receive only a third of the daily requirement of this vitamin from the sun.. What can we say about such northern countries as Russia. Therefore, the current recommendations of nutritionists are as follows: vitamin D should be taken regularly in the form of dietary supplements, ”the expert noted..

It is important that there is enough fiber in the food “Today there is no doubt that dietary fiber has a unique property - to reduce the risk of cardiovascular diseases. Entering the body, dietary fiber normalizes carbohydrate metabolism and reduces the amount of “bad” cholesterol.. Sources of fiber are vegetables and fruits, which should be consumed at least 400 g per day, as well as legumes and whole grains.. It is always better to prefer grain bread to a wheat loaf, and ordinary traditional cereals to instant porridge.. Another source of complete fiber is bran.. Oat, wheat or rye - they can be added to porridge, cottage cheese, kefir or yogurt. However, care must be taken here. Unlike fruits and vegetables, bran is easy to overdo.. Stick to the daily allowance - no more than 35 g of dietary fiber per day. In large quantities, bran can cause flatulence and disrupt the absorption of vitamins, ”advises Alla Pogozheva.

Reduce salt intake “Recent studies have shown that even a small reduction in the amount of sodium intake leads to a significant decrease in blood pressure.. And not just for those who already have hypertension.. Optimistic indicators were also noted in people with normal pressure, which means that at least one of the risk factors we control in this way. Therefore, the advice is this: eat as little as possible initially salty foods, canned food, do not add salt to food at the table. We get a lot of “hidden” salt from ready-made products, such as bread, sausage, biscuits,” explained Dr. Pogozheva.

Increase the intake of foods containing potassium “Potassium is an antagonist of sodium and helps to eliminate it from the body as quickly as possible.. Potassium is found in vegetables, fruits and greens. In general, the more plant foods in our diet, the better.. It not only gives us the minerals, vitamins and dietary fiber we need, but also helps to keep weight under control.. And this is another important risk factor for heart problems, which in most cases we can control,” the expert concluded..

https://newsyou. info/ keywords:.