If for no other reason, need a healthy diet to keep your heart healthy and in good shape, because without him … we will not go far
If we want to live healthy and have a healthy heart, it is necessary to take into account the key components of the diet that will do wonders not only for a healthier heart, but also our health in general.
Legumes – instead of your main source of protein to be meat, select legumes. Large quantities of legumes, beans, peas and lentils are a source of protein with little fat and do not contain cholesterol.
A little wine – some studies show that alcohol in small quantities is associated with a reduced risk of heart disease. In the Mediterranean, the most drunken alcohol is wine that is better than other types of alcohol. All women and men who are older than 65, is not recommended more than one glass of wine a day, and men younger than 65 should not drink more than two glasses a day.
Olive oil – for the health of our heart is a very important the way in which we prepare food and what kind of fat we use. Therefore, the best advice is to enter the most of fats through healthy sources, one of which the healthiest one is olive oil. Monounsaturated fat from olive oil can lower cholesterol levels. The healthy fats include polyunsaturated fats and omega-3 fatty acids found in vegetable oils, nuts and fish.
Fish – one of the most valuable foods of the Mediterranean is, of course, the fish that we should eat at least once a week. So, more fish, less dairy, less sweets and salt, and more physical activity – and your heart will certainly become stronger and healthier.
Fruits and vegetables – in majority of the Mediterranean countries fruits and vegetables are part of every meal. Fruits and vegetables are low in fat and contains no cholesterol. In addition, much of the fruit and vegetables is full of antioxidants that can prevent the accumulation of cholesterol in the arteries.
Cereals – when we eat bread, pasta and rice, it is important to pay attention that they are manufactured from full grain grains instead of grains that have lost their previous processing nutritional value. Whole grains are a source of fiber and contain a range of vitamins and minerals. Some types of dietary fiber can help reduce blood cholesterol levels and lower the risk of heart disease.