2024-02-14 15:25:04
Maintaining good diet and lifestyle habits can help reduce the chance of suffering from cardiovascular disease. Eating more high-fiber foods daily can reduce fat intake.
Heart disease and stroke are the number one killers in the world. People of all genders and ages are at risk of developing cardiovascular disease if they do not have good diet and living habits. Registered dietitians remind you to pay attention to the saturated fat and trans fat content when choosing foods, and read ingredients and nutrition labels when purchasing packaged foods. It is advisable to eat more high-fiber foods such as fruits and vegetables and reduce fat intake to control blood cholesterol levels. content.
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According to the United Christian Nethersole Community Nutrition Service, cholesterol is a type of fat, which is produced by the liver and ingested from daily food. Animal foods all contain cholesterol, such as egg yolks, offal, seafood, meat, dairy products, animal fats, etc. Although plant foods do not contain cholesterol, whether you choose animal or plant foods, you must pay attention to the saturated content. Fat and trans fat content.
Coconut oil, which has been touted as a “superfood” in recent years, is a saturated fat. According to the Department of Health, eating too much of it can cause arteriosclerosis, stroke, heart disease and other diseases. It also promotes the production of cholesterol in the liver, causing an increase in bad cholesterol in the blood. The organization stated that coconut is a high-calorie, high-fat and high-sugar fruit, with nearly 7 teaspoons of oil per 100 grams of coconut meat. Although coconut green water has low calorie and fat content, it contains 3 grams of sugar per 100 grams and should not be consumed. Many, especially those who need to control weight, cholesterol, diabetes or kidney disease.
The agency recommends that when purchasing packaged foods, try to read ingredient and nutrition labels and avoid choosing food materials that are high in saturated fat and trans fat. For example, choosing foods with a total fat content of 3 grams (solid) or 1.5 grams (liquid) or less, and saturated fat and trans fat content of 1.5 grams (solid) or 0.75 grams (liquid) or less per 100 grams can help maintain heart health. .
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In addition, eating more high-fiber foods daily can reduce fat intake and help control cholesterol levels in the blood. It can also help control blood sugar and prevent constipation and colorectal cancer. The Department of Health recommends that adults consume no less than 25 grams of dietary fiber per day. In addition to 2 servings of fruits and 3 servings of vegetables per day, nutritionists also recommend choosing high-fiber cereals and side dishes, or trying to include them in your daily meals. Add 1 teaspoon of flaxseed to help lower bad cholesterol levels. Nutritionists remind that a high-fiber diet requires adequate water intake, that is, 6 to 8 cups of boiled water, including clear soup, light tea or fresh juice.
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