Shortness of breath, high blood pressure, arrhythmia? All signs of cardiovascular disease. According to the American Association on average from them every 39 seconds one person dies. And one of the reasons for the spread of heart disease is what we eat. To help your heart, it is necessary to restrict to a minimum the consumption of 3 products.
They raise "bad" cholesterol (LDL), which contributes to the formation of plaques on the walls of blood vessels. For good health recommend eating TRANS-fats in amounts of less than 1% of daily calories. If your diet is 2000 calories, this means approximately 2,
The easiest way to avoid TRANS fats - do not buy products that contain "hydrogenated" or "partially hydrogenated" oils. This in most cases, pre-packaged snacks, crackers, baked goods and some Margarines. Read labels carefully: if the package says "TRANS fat - 0", it may mean that they are less than 0.5 g, that is, the number is rounded to zero.
TRANS fats in small amounts are also present in pork, beef, mutton, milk and butter. It is best to choose non-fat milk, cheese, with a low percentage of fat and lean meat. Try replacing the butter with vegetable, preferably olive or flax. They contain very useful unsaturated fats.
To determine the maximum permissible amount of fat intake in grams, we need to divide your weight by 12.
The average person consumes 3400 mg of sodium per day. This is a third more than the recommended maximum level of 2,300 mg (approximately 1 teaspoon of salt). Older people aged over 51 years need only 1500 mg of salt per day. This dose helps reduce high blood pressure.
One of the easiest ways to reduce the amount of salt to add it to the finished dish or at the end of cooking. The salt then is felt more acutely.
3. The sugar.
According to research people daily use plus or minus 22 teaspoons of sugar. This significantly increases the risk of increased blood pressure and triglycerides.
The American heart Association recommends that women limit sugars to 100 calories. (about 6 teaspoons of), and men with up to 150 calories (9 tsp). One glass of Cola contains approximately 6 teaspoons of sugar.
This applies only to sugar, which is added to the food, not natural sugar, which is contained in the useful products (fruits).
It is difficult to monitor the sugar content in processed foods. In the list of ingredients you should pay attention to names such as sweetener, syrup, honey, syrup, concentrate fruit juice, as well as words ending in "ose" (dextrose, fructose, lactose, maltose, sucrose). If sugar and its substitutes are at the top of the list, it means that the quantity of this product is quite large.