A proper diet is very important to prevent cardiovascular disease. Reasonable diet includes two aspects, one is total control, should not take in too many calories, which is the basis for preventing overweight or obesity; The second is to scientifically match food, adhere to the principle of diet diversification, daily meals should include cereals, vegetables and fruits, meat, eggs and milk, soy nuts and so on.
1. Cereal
Be careful to limit the intake of staple foods, especially if you are overweight or obese. Staple food is the main source of calories for Chinese residents. Too much staple food, easy to lead to excess calories, and then overweight or obesity. Staple food should be coarse and fine, encourage to eat more coarse grains, such as corn, millet, etc., at least 1-2 times a week;
2. Fresh fruits and vegetables
Each person should eat half a kilogram to one kilogram of vegetables per day, eat more dark vegetables (such as dark green, orange, purple vegetables), eat about half a kilogram of fresh fruit every day. Juice is not a substitute for fruit;
Step 3: Meat
It is generally believed that white meat (chicken, duck and fish) is healthier than red meat (pig, beef and mutton), because red meat has a higher fat content, and the total amount of red meat eaten every day is about 1 or 2; Eat at least half a pound to 1 pound of fish every week, and it is best to eat deep sea fish. Marine fish contain more polyunsaturated fatty acids, which have a certain preventive effect on cardiovascular disease. Fish is also higher in high-quality protein and lower in calories, so it is healthier;
4. Milk
Drink about half a kilogram of milk a day;
5. Soybeans and nuts
Eat about half a dozen soy beans a day, or soy products (such as about 1 million tofu or shredded tofu). Eat a moderate amount of nuts every week, but not too much, about 1 two is enough, because most nuts contain more oil, high calories, eat too much will grow fat;
Step 6: Salt
No more than 6 grams of salt per day. Put less salt when cooking, but also eat less pickled food and soy sauce, tofu, etc., you can also choose “low sodium salt”;
Step 7: Cooking oil
No more than 20g per day, it is best to eat tea oil, olive oil, rapeseed oil, sunflower oil, corn oil and soybean oil, flaxseed oil, etc., these oils contain more polyunsaturated fatty acids, which have a certain beneficial effect on the cardiovascular system, but eating too much oil will also increase the possibility of overweight or obesity due to high calories.
8. Tea
Drink at least 1 or 2 teas a month, especially green tea.