cardiovascular diseases (CVDs), such as coronary artery disease (CAD) and stroke, have become a major threat to human health globally. Therefore, effective prevention and treatment of CVDs have become an important focus in modern medicine. One key aspect of preventing and treating CVDs is maintaining a healthy diet. In this article, we will discuss the importance of reduced fat and salt intake, as well as detailed advice on dietary management.
In recent years, studies have shown that excessive intake of fat and salt can lead to various cardiovascular diseases. For example, high-level saturated fats in foods can cause blood vessels to become thickened, which increases the risk of atherosclerosis. Salt has also been proven to increase blood pressure, thereby increasing the chance of heart failure or stroke.
As an expert in chronic disease prevention and treatment, I have accumulated many years of experience, and here I would like to share some practical knowledge and skills on how to develop a healthy diet for CVDs prevention and treatment.
Firstly, reducing fat intake is a crucial step. It is recommended to choose low-fat foods such as skimmed milk, lean meat, fish, and chicken breast. In addition to cooking with less oil, you can also use vegetable sauces or lean broth for flavoring dishes. Moreover, avoid saturated fats in red meat, butter, cream, palm oil, and coconut oil. Replace these high-fat foods with unsaturated fats such as olive oil and canola oil.
Secondly, we must control the amount of salt consumed daily. The World Health Organization (WHO) recommends that adults consume no more than 6 grams of salt per day. To achieve this goal, you can follow these tips:
1. Avoid adding salt to cooked foods, as most people tend to over-season their food.
2. Use natural spices and herbs for seasoning instead of salt, such as garlic, ginger, basil, oregano, or pepper.
When shopping, be sure to check the nutritional information on the packages of processed foods. For example, bread, cereals, and canned goods, which may contain high-salt additives. Additionally, avoid consuming too much processed food, which can lead to excessive fat and salt intake.
In addition to a healthy diet, exercise is also an essential factor in preventing and treating CVDs. A balanced exercise program includes fat loss, strength training, and cardiovascular exercises.
1. Fat loss exercise: The aim of fat loss exercise is to burn calories effectively. You can choose running, cycling, swimming, or jumping rope. During the fat loss phase, it is recommended to maintain a higher intensity for at least 30 minutes per day. In addition to promoting weight loss, this will also enhance your overall health.
2. Strength training: Strength training can increase muscle mass and metabolism. It also improves bone strength and reduces the risk of injury. Exercises such as squats, lunges, push-ups, and sit-ups are suitable for strengthening muscles. To achieve the best results, try to do these exercises 3 times a week, with each session lasting about 45 minutes.
3. Cardiovascular exercise: Cardiovascular exercises can increase heart rate and blood flow, making your heart more powerful and healthy. Examples include running, cycling, jumping rope, and swimming. These exercises should be performed 5 days a week for about 30 minutes per session.
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In conclusion, the prevention and treatment of CVDs require efforts in multiple aspects. A healthy diet rich in vegetables, fruits, whole grains, lean proteins, and low in fat and salt plays a crucial role. In addition, regular exercise can help maintain a balanced body. By integrating these steps into daily life, we can effectively prevent and treat cardiovascular diseases.
