At present, cardiovascular disease has become a public enemy of human health, and there are many factors affecting its pathogenesis and development, such as family history, age, lifestyle, etc. The best prevention of non-pharmacological treatments is lifestyle changes. Lifestyle changes mainly include eating habits, lack of exercise, work and rest time, etc., of which changing eating habits has become an important means for people to prevent and maintain themselves.
Recently, the American Heart Association (AHA) published the Dietary Guidelines for Improving Cardiovascular Health in 2021, publishing healthy diets that help reduce the risk of cardiovascular disease at all stages of life. There are mainly the following 10 dietary recommendations:
1. Eat and move in balance
Even with healthy foods, eating too much can lead to too much energy intake, leading to weight gain. The Guidelines point out that on the basis of healthy eating, appropriate exercise should be carried out, such as 150 minutes of moderate-intensity exercise per week to balance diet and calories and maintain a healthy weight.
2. Rich variety
Studies have shown that dietary patterns rich in fruits and vegetables are associated with a decrease in cardiovascular disease. The Guidelines point out that the diet should be rich, eat more dark fruits and vegetables, and get comprehensive nutrition from food, rather than relying on nutritional supplements.
3, eat less fine grains
Studies have shown that daily intake of whole grains (containing intact starch endosperm, germ, and bran) foods is associated with reduced coronary heart disease, stroke, metabolic syndrome, and other related factors. The Guidelines state that staple foods should be whole grains or foods made from whole grains.
4. High quality protein
Studies have found that higher intake of legumes and nuts is associated with a lower risk of cardiovascular disease, coronary heart disease and stroke. The Guidelines state that healthy proteins such as legumes, fish, low-fat or nonfat dairy products should be selected in the diet.
5. Use vegetable oil
Studies have found that dietary intake of unsaturated fats helps protect the heart, reduce LDL cholesterol levels and the risk of cardiovascular disease. The Guidelines recommend that the use of vegetable oils, such as olive oil and sunflower oil, should be increased in moderation.
6. Fresh food
The Guidelines recommend that processed foods with as little oil as possible be chosen rather than ultra-processed foods. Processed foods include meats that are preserved through smoking and curing, as well as plant-based foods with salt, sugar or fat added to them; Ultra-processed foods are foods that add artificial colors, flavors, and preservatives in addition to salt, sweeteners, or fats.
7. Eat less sweets
Added sugars have been found to be associated with an increased risk of type II diabetes, coronary heart disease, and overweight. The Guidelines state that the intake of added sugars should be minimized and that low-energy sweeteners should be used instead of added sugars in beverages.
8. Eat less salty food
Studies have found that reducing sodium intake can reduce blood pressure and improve the control and prevention of high blood pressure. The Guidelines state that foods with little or no salt should be selected or prepared as much as possible.
9. Limit alcohol consumption
Studies have found that the safest amount of alcohol is 0, which means that not drinking alcohol is the healthiest thing to do. The Guide states that you should not start drinking alcohol if you do not have a habit of drinking.
10. Dietary rules
Regardless of where you eat, follow healthy eating guidelines and stick to them for a long time.