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Eat fresh foods and avoid handling
Processed foods are believed to make up 70% of the average American diet, and fresh foods are rich in nutrients, such as: fresh fruits are a good source of vitamins and minerals, and processed or processed foods are often rich in energy, and fats and sugars are added to them. , Dyes, and preservatives, and when consumed in high amounts, can increase the risk of heart disease and diabetes. [1]
Reducing sodium and increasing potassium
The sodium in salt is directly related to high blood pressure. Because it increases water retention, so salt can be replaced with herbs, such as: basil, rosemary, garlic, oregano, sweet red pepper, or low-salt spices, such as: yellow mustard; To add flavor to food. [1]
Potassium counteracts the harmful effects of salt. Bananas, tuna and pumpkin bark are good sources of potassium, but too much potassium can lead to an irregular heartbeat. Therefore, it is not recommended to take nutritional supplements. [1]
Eat low-fat milk and dairy products
It is preferable to replace milk from full-fat to low-fat, or skimmed, and the same applies to other dairy products, such as: cheese and yogurt, as milk and dairy products are good sources of protein, in addition to containing calcium that helps maintain health. Bones. [2]
Eat whole wheat products
Replacing refined grain products with whole grains helps control weight and reduces the risk of type 2 diabetes, heart disease, stroke and cancer. For example, you can eat a sandwich made of 100% whole wheat bread instead of white bread. [3]
Eat healthy fats
The fat is saturated an important part of a healthy diet, Kaldhun monounsaturated found in olive oil, canola oil, avocado, cashew nuts, almonds, and there are also fat polyunsaturated, such as fats of omega - 3 found in oily fish, and fats , omega - 6 existing In safflower oil, soybean oil, and Brazil nuts; When these fats take the place of saturated fats in the diet, they can help reduce the risk of heart disease and lower cholesterol levels. [4]
References
- ^ A b T , Adam Felman (9-5-2017), "How To Can Make The Change the I of a Healthful Diet To?" , Www.medicalnewstoday.com The , Retrieved 7-10-2018. Edited.
- ↑ "Eat well" , www.nhs.uk , 16-3-2016, Retrieved 7-10-2018. Edited.
- ↑ Elaine Magee, "11 Simple Steps to a Healthier Diet" , www.webmd.com , Retrieved 7-10-2018. Edited.
- ↑ "Food variety and a healthy diet" , www.betterhealth.vic.gov.au , Retrieved 7-10-2018. Edited.
