Diet for heart and cholesterol patients
Heart healthy diet
This diet lowers cholesterol, controls blood pressure and blood sugar, maintains a healthy weight, and improves mood. This diet is mainly based on natural and fresh food coming from the farm and the ocean, and here are several nutritional tips that those who want to improve their heart health or manage their health condition if they suffer from heart disease, high cholesterol or high blood pressure can follow.
Recommended foods to eat
It is recommended to eat more of the following foods:
Healthy fats such as those found in nuts, olive oil, fish, flaxseeds, and avocados. Fresh and frozen fruits and vegetables.
High-fiber cereals, bread, and pasta made with whole grains or legumes.
Food rich in protein such as poultry and fish. Eggs, skim milk, or unsweetened milk.
Foods that are recommended to be reduced
It is recommended to reduce the consumption of the following foods:
Fried foods with saturated and trans fats, fast food.
Canned foods because they contain large amounts of sodium.
White bread, and refined foods such as rice and pasta.
Processed meats such as bacon, sausage, salami, and fried chicken.
paleo diet
The paleo diet is also known as the primitive or ancient diet, as it relies on what the ancients ate, which includes natural and unprocessed foods, which made them not suffer from obesity, diabetes, and heart disease. Several studies have shown the effectiveness of this diet in reducing weight and maintaining health.
Recommended foods to eat
This diet relies on natural and unprocessed foods such as beef, lamb, chicken, eggs, and a lot of eating fruits and vegetables of all kinds, healthy oils, nuts, sea salt, and spices such as rosemary, turmeric and garlic. 70% cocoa.
Foods to avoid
It is also advised to avoid foods and ingredients that contain large amounts of sugar, such as soft drinks, table sugar, and corn syrup rich in fructose, and this diet recommends avoiding bread, pasta, wheat, barley, legumes, trans or hydrogenated fats, artificial sweeteners, processed foods, and vegetable oils such as corn oil. And sunflower oil, and dairy products of all kinds, especially low-fat.
Allowed drinks
Water is the most important type of fluid, but you can take several drinks that may not be part of the diet, but they are useful, such as green tea and coffee, and they have been proven useful because they contain antioxidants that are beneficial to the body.
Reducing cholesterol levels with diets and foods
When you do moderate exercises per week, eat a heart-healthy diet, reduce smoking, and maintain a healthy weight, this reduces the level of cholesterol in the blood. This diet recommends eating vegetables, fruits, whole grains, and multiple grains such as bran, oats, barley, and legumes. ; This is because they are rich in dietary fiber, which helps reduce the risk of heart disease and reduce blood cholesterol, and foods rich in unsaturated fats such as: fatty fish such as salmon and mackerel, nuts and seeds, and vegetable oils.
Avoid or reduce animal products rich in saturated fats, which include lamb and beef, cheese and butter, and foods containing palm and coconut oil, as well as hydrogenated oils, and processed foods such as biscuits and cakes.