If you don't know what foods you need to include in your diet to protect your heart and blood vessels, listen to the advice of experts.
According to nutritionists, most people simply do not pay attention to what nutrients and vitamins are contained in the foods they eat.
Inna Pichugina, chief nutritionist at the Moscow Region Ministry of Health, told Vechernyaya Moskva how to eat properly.
According to her, in most cases the diet includes high-calorie and fatty foods, sources of cholesterol and easily digestible carbohydrates.
This type of food can be described in simple words – fast and filling.
At the same time, they forget about fruits, vegetables, fish, antioxidants and B vitamins, dietary fiber and omega-3.
What to include in your diet
1. The source of protein necessary for the body is lean poultry and rabbit meat, beef, fish, as well as milk and fermented milk products.
2. Vitamins, minerals and antioxidants are found in buckwheat, millet and oatmeal.
It is also necessary to include nuts, fruits and berries, eggs, spinach and legumes in the diet.
3. Sources of magnesium are cocoa, dark chocolate and seeds.
4. Omega-3 is found in fish, shrimp, flax and chia seeds.
5. It is also important to drink 1 to 1.5 liters of clean water.
6. The daily norm is considered to be 400 grams of vegetables and greens, 150 grams of berries and fruits, 50 grams of nuts and dried fruits.
It is important to limit the consumption of fast food and salt.
