Що їсти, щоб мати здорове серце і судини?

hearthealthydiet-1.jpgЗдорове харчування – один з найдійовіших способів профілактики серцево-судинних захворювань (одночасно з відмовою від тютюнопаління та алкоголю,  щоденні физичні вправи не менше 30 хвилин).

МЕНШЕ:

1. Вживайте менше солі (увага: сіль є майже у більшості "магазинних", готових продуктах).

2. Менше насичених жирів та холестерину (яєць, жирного м'яса).

3. Менше солодощів та цукру (до 6 г на добу).

БІЛЬШЕ:

4.  Продуктів, багатих на витамини групи В, мікроелементи: калій (курага, ізюм, чорна смородина, гарбуз, буряк, редька, картопля "в мундирі"), кальцій (нежирне молоко, кисломолочні продукти, сир, риба, морепродукти), магній (гречка, овес, горох, петрушка, гарбуз, буряк).

5. В основі меню мають бути крупи та овочі (овочів – не менше 400 г щодня!), хліб грубого помола, бобові, фрукти.

6. М'ясо лише варене, запечене, на пару. Курку їсти без шкіри.

7.  Для серця корисні горіхи (фундук, мигдаль, арахіс, волоські).

Bashkirtsev_Alexey.JPG

Автор: Олексій Вадимович Башкірцев. У Олексія Вадимовича 18 років досвіду в системі охорони здоров'я. З 2002 року – кардіолог Олександрівської (раніше - Жовтневої) лікарні Києва. З 2008 року очолює інфарктне відділення. З 2010 року – заступник головного лікаря Олександрівської лікарні Києва. Експерт соціальної програми "Відкриті серця" та порталу www.hearts.in.ua.

Джерело: www.hearts.in.ua

Також портал
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Кардиолог Алексей Башкирцев: Как снизить давление без лекарств?
Здорове серце: харчова піраміда Середземномор'я 
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Сухе червоне вино корисно для серця, але треба знати міру
Фитотерапевты Щербина: Основы здорового питания
Вітаміни для серця
Голтис: Правила здорового питания 
Середземноморська дієта: іжа та стиль життя 
Серце: дієта клініки Майо (США)
Горох полезен для сердечно-сосудистой системы и почек
Мед - "овес для сердца"
Улучшайте свой рацион питания
Соль против сердца


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