A heart-healthy diet should include fruits, vegetables, nuts and fatty fish. Lyudmila Salamatina, Doctor of Medical Sciences, cardiologist, therapist, specialist in functional diagnostics at the CenterPlus Infectious Diseases Clinic of the Central Epidemiological Research Institute of Rospotrebnadzor, told socialbites.ca.
“To protect heart health, it is recommended to consume plant foods rather than animal foods. The daily diet should include at least two to three servings of fruit (200 grams) and the same amount of vegetables.
It is recommended to consume fish once or twice a week. Oily fish are especially beneficial. You should also eat 30 grams of unsalted nuts a day,” said Salamatina.
It is recommended that you limit your table salt consumption to one teaspoon or less. You should also minimize the amount of foods and drinks that contain added sugar. It is better to get carbohydrates from whole grains and grains. It is better to reduce the consumption of red meat, especially processed meat (sausages, sausages, etc.) to 350-500 g per week.
“It is not recommended to consume alcohol to protect against heart disease. For those who drink alcohol, it is necessary to reduce the dose – in terms of ethyl alcohol, no more than 100 g per week, or it is better to stop it altogether. “Science has long proven that there is no safe dose of alcohol,” the doctor emphasized.
Consuming nine or more servings of unfiltered coffee per day may be associated with a 25% increased risk of death from heart disease.
“Unfiltered coffee contains cafestol and kahweol, which can increase cholesterol levels. However, moderate coffee consumption (3-4 cups per day) is not dangerous and may even have beneficial health effects,” added Salamatina.
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Source: Gazeta
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