Eating Well 和 Losing Weight
Eating the right foods is important, especially when you have 心脏病. A heart-healthy diet 和 physical activity can help you maintain good health 和 reduce your risk of future heart problems.
Good nutrition 和 weight control are a crucial part of your treatment plan because they help reduce your risk of heart attack 和 中风. If you are overweight, even modest weight loss of 5% to 10% of your body weight can improve your health. Losing more weight can produce greater health benefits.
Healthy eating goals
Here are five healthy eating goals everyone can agree on — even the experts! Try to add these healthy habits to your daily life over the next couple of weeks:
- Eat more fruits 和 vegetables. Any expert will tell you fruits 和 vegetables are healthy foods. And most of us don’t eat enough of them.
- Eat more whole-grain foods. Whole-grain foods are low in saturated fat 和 high in fiber. Whole-grain foods include whole-wheat bread, rye bread, brown rice 和 whole-grain cereal.
- Use healthier oils 和 sprays as your main kitchen fats. Not all fats are bad for us. 一些脂肪, 比如橄榄, 油菜, corn 和 safflower oils, are quite good due to the higher polyunsaturated 和 monounsaturated fatty acid content, especially when used to replace solid fats (saturated fat).
- Eat more chicken, fish 和 beans than red meat. 在一般情况下, 去皮的家禽, fish 和 vegetable protein, 比如豆子, are lower in saturated fat than meat, 比如牛肉, 猪肉和羊肉.
- Read food labels to help you choose healthier foods. Learn what information to look for, such as calories, sodium, saturated fat 和 trans fat.
The right foods 和 regular physical activity help you:
- Control blood sugar.
- Lower blood cholesterol.
- Control blood pressure.
- 减肥 和 avoid gaining weight.