healthy eating

A balanced diet can help your heart healthy. Healthy eating is about enjoying foods from a variety of different food groups. This is the fundamental principle of good nutrition. It is a question of balance.

A sensible healthy meal should contain:

1st Lean meat, poultry, fish, eggs, meat or vegetarian substitutes such as legumes, beans, lentils or nuts.

2nd Pasta, rice, noodles, couscous, potatoes or bread.

3rd Many vegetables and salad.

In general, the target for half of your plate with vegetables, one quarter of the plate of rice, noodles, pasta, potatoes or bread and a quarter of the plate of lean meat or meat substitutes is a vegetarian. They have a small salad. Experiment with lower fat cooking methods such as baking, poaching, steaming or using the microwave.

Try and base your diet on the health of eating the following guidelines to improve your heart health.

More of this to eat healthy:

1st Good fats: margarine and vegetable oils such as canola, sunflower, soybean, olive and peanut oil for spreading, baking, frying and baking, salad dressings and mayonnaise.

2nd Low fat milk: milk, low-fat milk or versions, yogurt, cheese and ice cream.

3rd Lean meat: red or white meat cut fat, chicken / turkey without skin.

4th Takeaway: Asian Takeaway (rice and vegetables), pasta sauces with vegetables, sushi Go, salad sandwiches.

5th Snack: Plain, unsalted nuts, popcorn, fresh or dried fruit, raw vegetables.

6th Drink water, unsweetened teas, diluted fruit juices.

Under present to healthy eating

1st Bad fats: butter and milk mix, coconut and palm oil.

2nd Full-fat dairy products, cream, cheese, whole milk, whole milk, whole milk ice cream.

3rd Fatty meats: sausages, meats such as salami, meat, high cholesterol, such as offal (liver, for example, kidney, etc.).

4th Fat website: flat pizzas, burgers, pasta, French fries and creamy roasted meat, etc.

5th Less healthy snacks: cookies, chocolates, cakes, biscuits, crisps, sugary foods such as pacifiers, etc.

6th Less healthy drinks: Soft drinks, energy drinks.

A balanced diet for healthy eating:

1st Plant sterols - 2 grams per day

In the search for reducing cholesterol absorption.

2nd Oily fish - twice a week

Salmon, mackerel, herring, tuna and sardines.

3rd Whole grain - at every meal

cereal-based foods such as cereals, oats, bread, pasta, noodles, rice and alternatives, and prefer brown rice.

4th Legumes - as an alternative to meat

Peas, beans and lentils, fresh or canned.

5th Fruit and vegetables - many

5 serves of vegetables (each meal) and at least two servings of fruit a day, you choose as colorful as possible.

6th Salt and alcohol in moderation

Alcohol: max. 2 units per day for men, one unit per day for women salt: Use herbs, spices and pepper to flavor foods instead.