After the age of 45, the risk of developing cardiovascular disease begins to increase. During this time, it is worth paying attention not only to regular exercises, but also to a proper diet. Access to products rich in unsaturated fats, fast food, sweet and salty snacks, as well as stimulants, can adversely affect the work of the heart and blood vessels. In addition, it leads to the occurrence of disorders of lipid metabolism, and therefore the direct course of high cholesterol and cardiovascular disease.
What are the best products to avoid?
People over 45 years old should limit their diet fatty meat. Pork, lamb, pork neck, and bacon should be set aside and accessed occasionally. They contain a lot of animal fats that can raise cholesterol and lead over time to the formation of the so-called. Atherosclerotic plaques clog the arteries, which contributes to the development of atherosclerosis.
It’s also a good idea to unsubscribe fried foods. Instead of stressing the digestive system and greasy potato pancakes or potato chips, it is better to eat potatoes from water and stewed or steamed meat.
It is also worth choosing homemade cakes instead of store bought ones CandyFull of trans fats. Prepackaged cookies, chocolate, brownies, and brownies are not only calorie bombs, but they are also sources of unhealthy fats. like and Salty snacks While watching a movie, it is better to eat dried fruit or dried fruit instead of potato chips or sticks.
What should be limited is drugs. A few cups of strong coffee a day, cigarettes, and alcohol are a simple route to heart problems.
What hurts the heart – list
It is best to avoid these products after the age of 45:
- fatty meat
- Cold meats (such as bacon) and sausages
- Butter and lard
- Fat dairy products (milk, cheese, processed cheese, cottage cheese, cream)
- Excessive egg consumption
- Sweets (especially packaged chocolates, biscuits, and bars)
- Salty snacks
- Fast food (pizza, burger, french fries)
- instant dishes (in cans)
- drink a lot of coffee
What products does the heart love?
The diet of people over 45 years old should include good vegetable fats: oils, olive oil, avocado, as well as fish and seafood. It is also good to regularly eat nuts, seeds and seeds, which not only support the heart, but also the nervous system.
Polyunsaturated fatty acids as well as omega fatty acids must be included in our daily diet. Oils can be added not only to meat and fish, but also to salads and pasta dishes.
Which oils to choose?
In order to take care of the heart and circulatory system, it is worth reaching for healthy vegetable fats.
Olive oil is part of the Mediterranean diet, which is considered the healthiest diet in the world. In countries surrounding the Mediterranean basin, olive oil is added to almost every dish. This oil removes toxins from the body, provides vitamins A, D, E and K and fights free radicals. In addition, it strengthens the heart.
Avocado is a fruit that is considered a superfood. It contains a lot of antioxidants that have anti-cancer properties and fight free radicals. In addition, it is rich in vitamins A, C, and E, lutein and folate. Recommended for women who are planning to become pregnant and who are breastfeeding. Avocado is good for your health!
Coconut oil is also a healthy vegetable fat. Helps regulate cholesterol levels, supports the work of the heart, as well as the condition of hair, skin and nails. Recommended for people who want to lose unnecessary kilograms.
Flaxseed oil dramatically supports the digestive system. Accelerates the metabolism, facilitates the removal of sediment from the body, regulates the work of the intestines. In addition, it provides omega-3 and omega-6 fatty acids.
Sun flower oil
Sunflower oil contains phytosterols that have the ability to lower total cholesterol. Thanks to this, they maintain a normal lipid metabolism and support the work of the cardiovascular system.Read also:
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