1. Calories content:
Overweight is one of the first cause of cardiovascular disease, so you make sure that your calorie intake is adequate, it ensures that your body weight is maintained at a stable level and as This will help you avoid the risk of cardiovascular disease.
2. Eat more fiber:
A reasonable diet with foods that contain fiber always give you many benefits, when such a diet, it will help you maintain your body weight at a stable level, help you avoid heart disease and controlling cholesterol in your bloodstream at a moderate level. 25gr of fiber consumed per day is the minimum number that experts and doctors recommend. And it is better if you consume about 30-40gr fiber per day.
3. Eat more vegetables and fruits:
Fruits and vegetables not only contain fiber, but also rich in antioxidant nutrients may help protect your heart. Eat at least 5 fruits and vegetables a day has many colors (such as carrots, berries, peppers and broccoli) to get the minimum amount of vitamins needed for the body, the vitamins are recommended as vitamins A, C, and K.
4. The importance of fat:
A diet good for your heart is not necessarily a low-fat diet. A diet enriched with monounsaturated fats can reduce cholesterol, blood pressure and other potential threats. Monounsaturated fat found in olive oil, avocados and nuts like almonds. Please use them as a source of your own fat.
5. Must have the appropriate amount of sodium:
A diet rich in sodium can lead to high blood pressure. The USDA recommends limiting sodium intake per day, 2300 mg, but most Americans consume double the number above. People with high blood pressure should reduce sodium intake to 1,500 mg / day.
6. Limit sweets and refined carbon:
Foods rich in sugar and refined carbon (in the low-fat foods) may increase the risk of sudden blood sugar and lead to the risk of heart disease and diabetes. Choose foods whole grains whenever possible and reduce the consumption of sweets or quit. If you want to eat sweets, choose fresh fruits, delicious.
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