In today’s fast-paced life, cardiovascular and cerebrovascular diseases have become one of the main killers threatening people’s health. A reasonable diet plays a vital role in maintaining cardiovascular and cerebrovascular health.
1. Current status and hazards of cardiovascular and cerebrovascular diseases
Cardiovascular and cerebrovascular diseases include coronary heart disease, myocardial infarction, stroke, etc., which are characterized by high morbidity, high disability rate and high mortality rate. These diseases not only bring great pain to the patients themselves, but also bring heavy burdens to their families and society. Unhealthy lifestyles, such as high-fat, high-salt, high-sugar diets, lack of exercise, smoking and alcohol abuse, are the main risk factors for cardiovascular and cerebrovascular diseases.
2. Importance of Cardiovascular and Cerebrovascular Healthy Diet
- Reduce the risk of disease
A healthy diet can reduce the risk of cardiovascular and cerebrovascular diseases. By choosing nutritious foods and controlling the intake of fat, salt and sugar, blood pressure, blood lipids and blood sugar can be kept within normal ranges, reducing the occurrence of atherosclerosis. - Protect the heart and blood vessels
Some foods contain ingredients that are beneficial to the heart and blood vessels, such as dietary fiber, unsaturated fatty acids, vitamins and minerals, etc. These ingredients can lower cholesterol levels, reduce inflammatory responses, enhance vascular elasticity, and protect the health of the heart and blood vessels. - Promotes overall health
A healthy cardiovascular diet is not only good for the heart and blood vessels, but also promotes overall health. A reasonable diet can provide the nutrients needed by the body, enhance immunity, and prevent the occurrence of other chronic diseases.
3. Principles of cardiovascular and cerebrovascular health diet
- Balanced diet
Maintaining a balanced diet is the key to maintaining cardiovascular health. A variety of nutrients should be consumed, including carbohydrates, proteins, fats, vitamins and minerals. It is recommended to consume cereals, vegetables, fruits, milk, beans, fish, poultry, eggs and other foods every day to meet the body’s nutritional needs. - Control fat intake
Reduce the intake of saturated fat and trans fat, and increase the intake of unsaturated fat. Saturated fat is mainly found in animal fat and dairy products, and trans fat is mainly found in processed foods, such as fried foods, cakes, etc. Unsaturated fat is mainly found in foods such as vegetable oils, fish, and nuts, which are good for the heart and blood vessels. - Control salt and sugar intake.
A high-salt diet can increase blood pressure and the risk of cardiovascular and cerebrovascular diseases. It is recommended that the daily salt intake should not exceed 6 grams. A high-sugar diet can increase blood sugar, increase the risk of obesity and diabetes, and further affect cardiovascular and cerebrovascular health. The intake of foods with high sugar content, such as candies, beverages, and cakes, should be reduced. - Increase dietary fiber intake
Dietary fiber can lower cholesterol levels, reduce constipation, and is beneficial to cardiovascular health. It is recommended to consume more than 25 grams of dietary fiber per day, which can be achieved by eating more vegetables, fruits, and whole grains. - Drinking enough water
Maintaining adequate water intake is also important for cardiovascular health. It is recommended to drink 1500-2000 ml of water every day, which can promote blood circulation and reduce blood viscosity.