Heart-healthy eating, according to Harvard

The care of heart It is a very relevant issue in a country like Mexico Well, according to information from the National Autonomous University of Mexico (UNAM), more than 150,000 people die annually from heart conditions. One of the most effective ways to reduce risks is to carry a diet adequate and today we are going to share the recommendations of harvard about.

And it is that one of the reasons why Mexico has such a high rate of heart conditions is that more than 85% of the population frequently consumes sweetened beverages; there are also high percentages of consumption of foods not recommended as snacks, sweets and desserts, according to data from the National Health and Nutrition Survey (ENSANUT)

As we always mention, although there is no foods prohibited, unless it is the recommendation of your doctor, it is best to avoid the consumption of certain products and, above all, prioritize those that benefit our Health.

Read also: Ultra-processed foods can damage the heart

6 Heart-Healthy Foods, According to Harvard

Start taking better care of yourself and your heart and the next time you go to the supermarket, choose the most healthy according to Massachusetts General Hospital, the largest teaching hospital of the Medical School of harvard.

1. oils to cook. Although it should not be used excessively, it is best to cook with liquid fat (oils) instead of solid fat (butter or shortening). This is because the oils they have less Saturated fats. Regarding the best options harvard recommends the olive oil, canola oil, corn oil, safflower oil, or walnut oil.

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two. margarines. It is better to choose this option because it does not contain Trans fat and has less than 2 grams of saturated fat per serving, making it healthier than butter. However, pay attention to the labels and consider that the margarines healthy for him heart they are usually soft and are sold in packages rather than sticks.

3. Dairy products. For these products the recommendation is to choose the skim or low fat versions fat. The Massachusetts General Hospital points out that the milk without fat or low in fat It has less saturated fat that milk reduced in fat or whole milk. Although whole milk and yogurt are good in moderation because the fat it can help keep you feeling full longer.

Also, try to avoid chocolate, vanilla, and strawberry flavored milks. And if you’re going to choose plant-based options, like soy and almond, buy unsweetened alternatives.

On the other hand, the cheeses that say low in fatreduced-fat, or part-skim are tasty alternatives that have less saturated fat. And as for the yogurt the best choice is plain or Greek without fat, or with less than 10 g of total sugar.

Image: Unsplash

Four. Grains and beans. Ground flaxseed has many nutrients that are good for the body. heart, such as omega-3s and fiber, even if a recipe calls for 2 or more cups of flour, you can substitute ¼ cup with ground flaxseed. Another healthy option for heart are shelled soybeans.

5. Nuts and seeds. This includes eating, in moderation, products such as peanut butter, just check that it is made from natural ingredients, without added sugar or unhealthy oils, such as Trans fat.

likewise eat nuts Y seeds it’s good for him heart and they can be a healthy and tasty snack. Try blends of peanuts, almonds, walnuts, sunflower seeds, and pumpkin seeds.

6. Fish. Salmon is full of nutrients that are good for him heart and it can be eaten in many ways, such as fresh, frozen, canned, or smoked.

Image: Pixabay

Read also: 5 changes in your diet for a healthy heart

Recommendations to take care of your heart

You already know the foods What should you incorporate into your diet but this tips you will also find useful:

The unsaturated fats are healthy for him heart because they can reduce bad cholesterol.

The Saturated fats They should be consumed in moderation because they raise bad cholesterol in the blood.

The Trans fat they are not healthy because they increase bad cholesterol and reduce good cholesterol.

Read also: Why you should eat beef belly

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