It has been proven countless times, proper nutrition helps to reduce the risk of cardiovascular diseases! Today we will enlist some of our expert tips on how to make better choices when it comes to your nutrition.
The heart is the most sacred organ of our body. But since none of us can see our own heart, we are accustomed to believe that it was, is and will always be with us, and we rarely care about maintaining its health.
Meanwhile, doctors and medical organizations confirm that the largest number of people in the world die precisely because of cardiovascular diseases (55% for UK). But this threat can be significantly reduced by simple measures, for example, by taking care of your family’s healthy diet.
In the middle of the last century, scientists noticed that among the Eskimos of Greenland there is a record low number of heart diseases. It was easy to explain: they ate fatty fish from day to day, which is naturally rich in Omega 3 and 6 polyunsaturated fatty acids. Therefore, in order to maintain a healthy heart, it is important to pay attention to your diet.
Experts of the World Health Organization recommend replacing the "harmful" (saturated) fats with "useful" (unsaturated) Omega 3 and 6, which are also called "indispensable" because the body cannot produce them.
Switch to heart-healthy products:
• Limit the consumption of butter, sour cream and other high-fat dairy products as they are sources of saturated fat. Instead, buy foods that are low in cholesterol and high in omega 3 and 6 polyunsaturated fats: vegetable oils (flaxseed, rapeseed, sunflower), avocados, nuts, seeds;
• exclude fatty meat from your diet, eat more fatty fish, which by nature is rich in Omega 3 (mackerel, salmon, herring, sardines, trout, tuna);
• eat more fruits and vegetables - at least 400 g per day;
• Consume products containing starch: bread, cereals, rice, pasta and potatoes;
• Drink more water (6-8 glasses per day);
• Avoid excessive drinking.
Proper diet for children:
According to the methodical recommendations of the FITS Nutrition and Biotechnology, a child of 7-11 years old should consume 2,100 kcal of energy, of which 13.5-14.5% should be proteins, 30-32% - fats and 50-54% - carbohydrates. A significant part of the energy needs of the child can be obtained from dairy products. Thus, the caloric distribution in milk is: proteins - 22.5%, fats - 42.2%, carbohydrates - 35.5% with a caloric content of about 53 kcal per 100 ml.
You should pay special attention to dairy products. They contain a full-fledged milk protein - a building material for all the cells of the body.
In addition, dairy products contain some B vitamins that are necessary for the normal functioning of the nervous system, as well as minerals such as calcium and phosphorus. Up to 70-80% of calcium is derived from dairy products. Calcium is involved in the formation of teeth, bones, it affects blood coagulation and the future growth of the child, even his posture. It has been established that low milk consumption in childhood leads to a twofold increase in the risk of bone fractures in adulthood.