- Obesity is one of the main risk factors for developing heart problems.
- Having a healthy diet is the basis for achieving a good quality of life.
- In addition, constant physical exercise should be carried out and stay away from vices.
Heart diseases are the leading cause of death in Mexico and the rest of the world. According to the most recent data from the National Health and Nutrition Survey of the Institute of Public Health, obesity in Mexico is present in 8.4% of children under 5 years of age, in 19.6% of children between 5 and 11 years of age and in 17% of adolescents. To combat all these problems it is essential to have a healthy nutrition.
Now, it is only one step in a series of instructions that you must transmit to your patients. It is also important to do physical exercise every day and stay away from vices such as smoking and alcoholism. The sum of everything is the key to achieving an optimal lifestyle.
With the above in mind, Massachusetts General Hospital developed a guide with the tips to follow to achieve a healthy diet for the heart.
1. Choose better fats
The unsaturated fats they are better for the heart than saturated or trans fats. Some foods rich in unsaturated fats are:
- Cooking oils, such as vegetable oil, olive oil, canola oil, soybean oil, and corn oil.
- Nuts or nut butters
- Seeds, such as pumpkin and sunflower seeds.
- Avocado.
- Fatty fish, such as salmon, tuna, and trout.
2. Cut down on saturated fat
Saturated fats and trans fats can raise certain blood cholesterol levels, which can increase the risk of heart disease. Some ways to reduce the saturated fats you eat are:
- Eat lean proteins, such as chicken, turkey, fatty fish, soybeans, and tofu.
- Bake, roast, poach or boil your lean proteins.
- Consume fat-free (skim) or low-fat (1%) dairy products.
- Eat low-fat or fat-free versions of cheese, or enjoy small amounts of whole cheese.
- Use a liquid vegetable oil, such as olive oil, whenever possible for baking or cooking.
- Replace the butter with a container margarine without trans fats.
Some foods high in saturated fat are:
- Chicken skin, veal, sausage, bacon and lamb.
- Whole milk or 2% milk.
- Butter.
- Whole cheese.
- Coconut oil or palm oil.
3. Avoid trans fats
Eliminating trans fats from your diet is a good way to keep your heart healthy. Reduce the amount of the following foods in your diet to help get rid of trans fats.
- Fast food.
- Fries.
- Stick margarine.
- Vegetable shortening.
Any product with partially hydrogenated oil or the word “hydrogenated” in the ingredients. Trans fats are sometimes found in boxed or ready-to-cook desserts and store-bought baked goods. You can also find them in packaged snacks like cookies and popcorn.
4. Eat more fiber
Fiber keeps your heart healthy and helps keep you full. Eat more of the following foods to add fiber to your diet.
- Fruits.
- Vegetables.
- Beans and legumes.
- Whole grains.
5. Eat less salt
Many people consume more salt than their body needs. Here are ways you can reduce the amount of salt in your diet and keep your heart healthy.
- Choose foods with less than 140 mg of sodium per serving.
- Do not add salt to food when cooking or at the time of eating.
- Season foods with spices and herbs.
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