By following these tips and maintaining a healthy lifestyle, with proper physical exercise, smoke-free and stress-free, will help your heart feel better. Eating healthy, tidy and at your hours is the best prevention out there. The whole body appreciates it, including our state of mind. Our advice, do not wait to put them into practice.
1. Monitor calories
Adjust the caloric content of your food to your real needs. Calories from your diet derived from fat should never exceed 30% of the total. This does not apply to every meal, but to the set of foods that are taken over a week, for example.
2. Extra virgin olive oil, always
You will always prefer extra virgin olive oil for its richness in monounsaturated fatty acids and its antioxidant qualities, the rest of vegetable oils and of course the fats of animal origin.
3. Red meat, under control
Reduce the consumption of animal proteins, replacing them with legumes and whole grains. Protein should never exceed 15% of calories in your diet. Protein of animal origin, reduce the consumption of red meat and increase that of fish, especially blue.
4. Best semi-skimmed milk
Substitute the whole milk for semi-skimmed milk and according to the skimmed or calcium-enriched soymilk. Eat cheeses instead of fatty or cured.
5. Modify the consumption of eggs
Limit your consumption of egg yolks to 2 or 3 per week. The whites can be taken without limitation and mixed with the yolks to make tortillas, scrambles, and sauces.
6. Vegetables, almost unrestricted
Take a good plate of fresh vegetables or a good salad every day. Vegetables should be the basis of your food along with cereals and legumes. Always prefer whole foods to refined foods. A sufficient supply of fiber is one of the keys to cardiovascular health.
7. Fruits as breakfast
Take at least a couple of pieces of fresh fruit every day. Especially recommended starting the day.
8. A glass of wine at meals
Have a glass of red wine at meals. It has been proven that drinking a little red wine at meals improves cardiovascular health by keeping our arteries cleaner. This is mainly due to the antioxidant properties of
wine. However, over 30 grams daily alcohol causes severe damage to the liver, brain, and heart. Do not pass.
9. Sugar and salt in minimum
Keep your consumption of refined sugar and salt to a minimum. Do not forget the sugar and salt of processed foods.
10. Prepared meals, best avoided
Always prefer natural products to processed or industrial products. When shopping for prepared products, always read the Nutrition Facts label and monitor the contents of saturated fat, cholesterol, sugar, and sodium.