Better to abstain.
Proper nutrition and the presence in the diet of certain foods may affect the risk of complications caused by cardiovascular diseases and diabetes II degree, reports the Chronicle.info with reference to Browser.
About this on his page on the social network Facebook announced a nutritionist Faith Palamar.
The doctor made a list of 10 foods that can affect the risk of death from heart disease, stroke and type II diabetes, noting that in 2012 in the United States diagnosed 702 308 cases of death from cardiometabolic diseases. The researchers estimated that 45.4% of these deaths were associated with non-optimal consumption of 10 products.
Too little, too much or just wrong
According to nutritionist, insufficient intake of the following foods promotes the appropriate percentage of deaths from CMH:
- nuts and seeds
- omega-3 fats,
- whole grain
- polyunsaturated fats instead of saturated fats or carbohydrates.
Palamar also noted the surplus in the body the following products contributes to the appropriate percentage of deaths from CMH:
- processed meat (sausages, smoked meat etc.)
- sugar-containing drinks,
- red meat.
According to nutritionist, the diet should necessarily be the following products:
Nuts and seeds: aim = 30 g a day. Add to wholegrain cereal, salads or eat as a separate meal.
Fish (preferably sea): goal = 350 g per week. Grilled or baked fish for dinner.
Vegetables: goal = 5 servings daily (1 serving = 1 Cup raw or 1/2 Cup cooked vegetables). “Cook steamed, grilled or roast vegetables to retain all the nutrients, or eat them raw. Fill at least half your plate with vegetables,” said the doctor.
The nutritionist also said that the body is extremely important fresh fruit.
“Fruits: goal = 4 servings daily (1 serving = 1 medium fresh fruit). Try to eat fruit at every meal or between meals. Frozen fruit is also a good option,” — said the doctor.
Speaking of whole grain, the doctor said that the consumption rate — 4 servings daily (1 serving = 1 slice whole-wheat bread or 1/2 Cup whole grain cereal). “Try different whole grains such as barley, millet, quinoa, bulgur, brown rice or millet,” said Palamar.
Speaking of fat, the nutritionist suggested the use of polyunsaturated fats instead of saturated fats or carbohydrates: the goal is to replace at least 11% of calories from saturated fat or carbohydrates calories from polyunsaturated fat (the equivalent of about two tablespoons of oil useful for a person consuming 1800 calories per day). “Try the healthy oils like canola or olive oil. Eat a small spoon of peanut butter instead of a slice of white toast in the afternoon,” said the doctor.
Also, the doctor announced the list of products the consumption of which, in its opinion, should be kept to a minimum:
“Salt: the goal = less than 5 g per day. Limit your intake of processed foods, fast foods, and condiments such as soy sauce, salad dressings and bottled barbecue sauce.
Processed meats: the aim = 0 servings per day. Put chicken or tuna in sandwiches instead of sausage, ham, salami or hot dogs. Or try filling plant-based, such as beans or peanut butter,” said the doctor.
The nutritionist also reminded of the need to give up sugary drinks.“Goal = 0 servings per day. Instead of sweetened coffee and tea or soft drinks, fill a large jug of water with slices of oranges, lemon, lime or berries. The usual tea, coffee and plain water are also excellent substitutes,” said the doctor.
Palamar also noted that it is necessary to abandon the consumption of red meat, reducing a portion of the product to 150 grams per week. “Use red meat more as a garnish and not as a main dish (for example, a small amount of lean meat in the salad),” said the nutritionist.