According to the 2021 China Cardiovascular Disease Health and Disease Report released by the National Center for Cardiovascular Diseases, the prevalence of cardiovascular diseases in China is continuing to increase, with 2 out of every 5 deaths due to diseases caused by cardiovascular diseases, making it the number one killer of health.
Maintaining cardiovascular health can be improved through diet. The American Heart Association recently released the 2021 edition of the "Dietary Guidelines for Improving Cardiovascular Health", which contains ten dietary recommendations for improving cardiovascular health. Combined with the latest "Dietary Guidelines for Chinese Residents 2022", Amway Nutrilite explains how to maintain a healthy heart through a reasonable diet!
1. Eat and move balance.
Exercise can promote blood circulation and metabolism, remove toxins from the blood, enhance the elasticity of blood vessels and the blood supply capacity of the heart, and help prevent cardiovascular diseases. Studies have shown that people who walk 8,000 steps a day have a 51% lower risk of death from cardiovascular disease than those who walk 4,000 steps a day, and those who walk 12,000 steps a day have a 65% lower risk of death from cardiovascular disease.
Exercise burns excess fat and maintains a healthy weight. Eat a moderate diet, with a total daily calorie intake of adults between 1,600 and 2,400 kcal. The energy expended by physical activity should be more than 15% of the total intake, that is, 240 to 360 kcal. As an adult, your daily energy needs decrease by 70 to 100 calories every 10 years. It is recommended that the general population do at least 150 minutes of moderate exercise per week.
2. Eat more fruits and vegetables.
Studies have shown that increasing the intake of fruits and vegetables can effectively reduce the risk of cardiovascular disease. It is recommended to consume at least 300 grams of vegetables per day, half of which should be dark vegetables. For example, dark vegetables such as carrots, broccoli, eggplant, and tomatoes are rich in dietary fiber, carotene, B vitamins, and vitamin C, which are beneficial for maintaining the elasticity of blood vessels and promoting blood vessel function.
3. Eat more whole grains.
To protect cardiovascular health, we should increase our intake of whole grains. Whole grains are rich in dietary fiber, which can reduce the absorption of cholesterol, prolong the time that food stays in the stomach, slow down the absorption of glucose, and reduce the risk of diseases such as diabetes, obesity and cardiovascular and cerebrovascular diseases.
The 2022 edition of the Dietary Guidelines for Chinese Residents recommends a balanced diet based on cereals, with a recommended daily intake of 50-150 grams of whole grains and mixed legumes, accounting for one-third of the total intake of staple foods.
Fourth, eat more aquatic products.
Seafood is important for high-quality protein** and is also beneficial for cardiovascular health. Studies have shown that consuming seafood 2-3 times a week can help reduce the risk of cardiovascular and cerebrovascular diseases, coronary heart disease, stroke, and heart failure.
The 2022 Chinese Dietary Guidelines also recommend moderate consumption of fish, poultry, eggs and lean meat, and promote a healthy Eastern diet, i.e., eating more fruits and vegetables, regularly eating seafood such as fish and shrimp, soy products and dairy products, and reducing salt intake, which can reduce the risk of chronic disease and death.
In particular, it is necessary to increase the intake of deep-sea fish, which is rich in cardiovascular-beneficial omega-3 fatty acids, such as DHA and EPA, which can effectively lower cholesterol levels. Salmon (salmon), mackerel, and sardines are high in unsaturated fatty acids and are good choices.
5. Replace animal oil with vegetable oil.
Studies have shown that replacing saturated fatty acids with unsaturated fatty acids can effectively reduce blood levels of LDL cholesterol (harmful cholesterol), which is beneficial for cardiovascular health.
Animal butters and other animal oils contain high amounts of saturated fatty acids, which are not good for cardiovascular health, so it is best to switch to olive oil, which is rich in monounsaturated fatty acids. You can choose extra virgin olive oil, which is rich in a variety of antioxidants and trace elements, and only extracts the oil from the first oil extraction process, so that the nutrients are more intact.
6. Reduce the consumption of highly processed foods.
Processed foods are foods and beverages that have undergone complex industrial processing, often with food additives added to enhance their taste and flavor. However, these foods tend to be high in sugar, salt, saturated fat and calories, and often lose a lot of dietary fiber and vitamins during processing. Common processed foods include ice cream, chocolate, candies, puff pastry, burgers, and instant noodles.
People who regularly consume highly processed foods are prone to obesity and have a significantly increased risk of cardiovascular disease.
7. Eat less salt.
Excessive salt can lead to high blood pressure, elevated blood lipids, weaken blood vessels, and increase the risk of arteriosclerosis and cardiovascular disease.
The Chinese Nutrition Society recommends that the daily salt intake should not exceed 5 grams. When buying food, pay attention to the nutrition facts list, choose low-salt foods, and healthy adults with no contraindications can consider using potassium-rich salt instead of regular table salt.
8. Eat less sweets.
When choosing snacks, people usually prefer foods with high sugar ingredients, such as cakes, desserts, etc. Long-term consumption of foods high in sugar increases the risk of type 2 diabetes, coronary heart disease and overweight disease.
When choosing a snack, you can substitute nuts for dessert. Nuts contain between 44 and 70 percent fat, mainly unsaturated fatty acids, which help lower "bad cholesterol" levels. In addition, nuts contain a variety of nutrients such as protein, vitamin C, vitamin E, magnesium and potassium, and regular consumption can help reduce the risk of cardiovascular disease. Walnuts, cashews, pine nuts, almonds, pistachios, hazelnuts, and peanuts are all great options.
9. Never smoke or drink alcohol.
Smoking and drinking alcohol are the leading causes of several diseases, and excessive alcohol consumption increases the risk of stroke and atrial fibrillation. Studies have shown that smoking and drinking alcohol increase blood viscosity by more than 8 times. Avoiding alcohol and tobacco is key to maintaining vascular health.
10. Maintain consistency from first to ninth.
Maintaining a balanced diet is not a limitation, but a method. As long as you follow the nine tips above when choosing food, you can eat any food, just in moderation.
Amway Nutrilite warmly reminds you that while enjoying delicious food, you should also ensure that you are healthy, which is the dietary philosophy that we should adhere to.