A friend chatted with Huazi and asked a question, now cardiovascular disease has the greatest impact on human life, Huazi is a pharmacist, guiding everyone to take medicine every day, is there a way to prevent cardiovascular disease without medication?
Huazi said that although cardiovascular disease is a problem of the circulatory system, in the final analysis, it is closely related to our daily life style and eating habits. Huazi once talked with cardiology experts about disease prevention, and experts told Huazi 8 "dietary disease prevention secret recipes", which can effectively prevent the occurrence of diseases, but many people can't do it.
First, eat a lot of food
To maintain good health, you must ensure that the food you eat is rich enough. "Abundance" here does not mean eating more, but rather to diversifying the food. For human beings, there is no absolute need to avoid food, and everything must be eaten a little to ensure their nutritional balance.
It is recommended to have more than 12 types of food per day and more than 25 kinds of food per week. This can ensure the intake of trace elements such as calcium, iron, magnesium, zinc, and vitamins A, D, E, C, K, B, and folic acid. Replenishing the body with comprehensive nutrition is the basis for maintaining good health.
Second, eat and move should be balanced
Obesity is an independent risk factor for cardiovascular disease, obesity itself can also be counted as a metabolic disorder, and the reason why people become fat is to eat too much and move too little.
In fact, we are not afraid to eat more, as long as we can consume it, there is no problem. For example, athletes and physical workers need to supplement a lot of calories every day, otherwise their physical fitness will decline.
While we ensure that the nutritional intake is comprehensive, we will also consume a lot of calories, so we must also ensure sufficient exercise, consume too many calories, and avoid excess nutrients becoming fat.
Third, carb water should eat less fine grains
Carbohydrates are commonly known as sugar, and starch-rich foods, such as staple foods such as rice and noodles, are carbohydrate foods. Glucose decomposed from carb foods is the main way for humans to provide energy. We can't completely quit carbs, but choose carb foods that are slow to decompose.
The refined rice and refined noodles in carb foods are easily digested and absorbed, and the speed of decomposition into sugar is too fast, which will cause damage to the body. It is recommended to replace one-third of the main edible oats, brown rice, corn, miscellaneous beans and other coarse grains, and eat whole grains with low glycemic index will make the body healthier.
Fourth, choose high-quality protein
The amino acids that the human body needs to be obtained by ingesting proteins from the outside world. There are two sources of protein, one is animal protein, such as lean meats of animals, including red lean meats of pigs, cattle and sheep; and white meat of poultry and aquatic products, as well as milk and eggs. Another source is plant-based proteins, mainly legumes and soy products.
Everyone needs about 1.5g of protein per kilogram of body weight per day. The recommended intake of animal protein and plant protein, each accounting for half of the proportion. In animal protein, it is recommended that red meat account for one-third, white meat account for one-third, and eggs and milk account for one-third. However, people with poor kidney function need to control protein intake under the guidance of a doctor.
Fifth, a limited amount of oil is required
Oil is fat, and for health, you need to eat oil, but limit the total amount of oil. Many people think that eating oil is unhealthy, so the diet is "dripping oil without sticking". This is not scientific because there are many nutrients that are fat-soluble and can only be absorbed when fat is present in the diet. If there is no oil in the diet, it is more likely to experience malnutrition.
The choice of oil and fat, it is recommended to use vegetable oil, such as soybean oil, olive oil, etc., which are high in unsaturated fatty acids and have certain benefits for the body. The saturated fatty acid content in animal oil is high, which is harmful to health and is not recommended.
Note that the calories of the oil are too high, and the excess is easy to gain weight, so the vegetable oil can not be eaten more, and the daily limit is 25 grams.
6. Fresh vegetables and restricted fruits
In many health guidelines, it is recommended to eat more vegetables and fruits. Vegetables refer to fresh vegetables, which can be eaten as much as possible. Fresh vegetables have a high content of vitamins, and in processed dried vegetables, kimchi and other vegetables, nutrient loss, may also be contaminated by bacteria, and excess salt, it is not recommended to eat more.
Fruit needs to be limited, about half a catty a day. Although the fruit is rich in vitamins, trace elements, and dietary fiber, it also contains a lot of fructose, and eating too much will lead to obesity. Therefore, fruit can not be eaten uncontrolled, it is best to eat between meals.
7. Salt control and sugar control
Sodium ions in table salt are a risk factor for inducing hypertension and increase the risk of cardiovascular disease. The per capita salt volume in China is 10.5 grams per day, which is much higher than the healthy 6 grams standard. However, the less salt is better, the intake of too little salt may lead to hyponatremia, but also harmful to health, so the daily salt amount is best controlled between 3 and 6 grams.
For health, be sure to pay attention to sugar control. The sugar mentioned here does not refer to carb foods, but to the additional added sugars in the food. For example, sugary foods such as cakes, biscuits, bread, or sugary drinks. The less added sugars are ingested, the better, and the daily intake of added sugars should not exceed 50 grams.
Eighth, maintain a regular diet and drink less alcohol
According to their own living habits, everyone is guaranteed three meals a day or two meals a day. But keep it regular, don't overeat, and don't be hungry. It is recommended to cook your own food as much as possible, and eat less at restaurants or order takeout. Because outside restaurants for taste, usually heavy oil and heavy salt, their own cooking is convenient for salt control and oil control, healthier.
The Lancet, the world's top medical journal, has shown that alcohol is harmful to the human body. When you have cardiovascular disease, every drop of wine you drink is guilty. If you really can't control it, you should limit your alcohol consumption, and your daily alcohol intake should not exceed 25 grams.
To sum up, adopting a healthy diet when not sick and controlling your mouth can be a good way to prevent the occurrence of cardiovascular disease. It is not difficult to achieve a healthy diet in a short period of time, but it is difficult to stick to it for a long time. People with three high levels such as hypertension, diabetes, and hyperlipidemia already need to take medication regularly under the guidance of a doctor while managing their diet to effectively prevent the occurrence of diseases. I am a pharmacist Huazi, welcome to follow me and share more health knowledge.