Six kinds of good food for the heart

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1, pick the olive oil and canola oil. Unhealthy dietary fats should be controlled in saturated fat and trans fat intake to reduce the risk of dyslipidemia and coronary heart disease. American Heart Association recommends that saturated fat and trans fat intake does not exceed the daily intake of calories, respectively, 7% and 1%. The best choice for olive oil and canola oil. The oil is best not to touch: butter, lard, bacon fat, gravy, butter, non-dairy cream substitutes, hydrogenated butter and shortening agent, cocoa oil.

2, Select the low lipoprotein. More heart-healthy low-lipoprotein. Optional low-fat protein are: skim or low-fat milk, yogurt and cheese, etc., egg white, fish, skinless poultry, beans and lean meat. Should eat less protein include: whole milk and its products, organ meats, egg yolks, fatty meats, ribs, sausage, hot dogs, fried food.

3, eat low-calorie fresh fruits and vegetables. Fruits and vegetables contain vitamins and trace elements, fewer calories, more fiber, and contains some ingredients can prevent cardiovascular disease. Recommended to choose fresh fruits and vegetables, low-salt canned vegetables. Best to avoid fruits and vegetables are: coconut flesh, butter sauce with vegetables, fried or grilled vegetables, canned fruits, syrups, and preserves and so on.

4 , Choose whole grain foods. Whole grain foods are rich in cellulose and a variety of nutrients, helps to regulate blood pressure and maintain heart health. Recommend eating whole grains include: whole wheat flour, whole wheat bread, oatmeal, brown rice, barley and buckwheat, flaxseed, etc. Should avoid foods include: white bread, waffles, donuts, cookies, cakes, popcorn, puffed food.

5,  to reduce salt intake. Control of salt (sodium) intake is an important part of protecting the heart of food. USDA recommendations: healthy adults, daily intake of salt is not more than 2.3 grams; people over 50 years of age, hypertension, diabetes or chronic kidney disease patients on salt intake should not exceed 1.5 grams. The best choice for low-salt foods include: vanilla and spices, canned soup or low-salt snack products, low-salt seasoning. Salty food should be avoided: instant noodles, pickles, canned food, frozen food, tomato sauce and soy sauce.

6, control of food intake. Control of food intake for the control of food calories, fat and cholesterol is crucial.

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