1. Eat a lot of vegetables and fruit every day

A lot of vegetables and fruits provide the body with enough vitamin C and beta-carotene, minerals and dietary fiber.Vitamins included in vegetables and fruits are attributed to antiatherosclerotic and anticancer effects.In addition, potassium found abundantly in vegetables and fruits lowers blood pressure.The fiber contained in them not only regulates the digestive tract and prevents constipation, but also lowers serum cholesterol and improves glucose tolerance.

  1. Limit the consumption of fats, especially animal fats, as well as products containing cholesterol.

Limiting the consumption of animal fats and cholesterol-rich products is an indispensable condition for the prevention of myocardial infarction.

Animal fats increase serum cholesterol levels and increase blood clotting.Products rich in cholesterol (primarily offal and eggs) also raise cholesterol.Vegetable oils do not show this effect.When replacing animal fats with vegetable oils, it should be remembered that the overall fat intake should be less than it is due to eating habits.Remember that a lot of fat that is detrimental to health is also found in fatty meat, fatty meats, cakes, chocolate, creams, ice cream and chips.Avoid eating these products.Instead of greasy desserts, choose sponge cakes, sorbets, fruit jellies.When preparing meat for consumption, separate visible fat.From among different culinary techniques it is advisable to cook and bake without fat.If you are spreading bread, spread with a thin layer.People with elevated cholesterol in their blood should not eat butter and lard.They can lubricate with soft margarine.


Check also: How to lower cholesterol?


  1. Avoid sugar and sweets

Avoiding sugar and sweets protects against tooth decay and helps maintain proper body weight.Sugar does not provide any necessary nutrients, and as a rich source of energy displaces products containing these ingredients.In addition, the fructose contained in the sugar increases the serum triglyceride concentration.

  1. Limit salt intake

Limiting salt intake reduces the risk of hypertension.Salt raises blood pressure in many people.Restriction of salt intake should in particular patients with hypertension and those from families with hypertension.

Daily salt intake should not exceed 6g (one teaspoon).The current consumption in Poland is much higher.It is therefore necessary to refrain from adding the dishes before consumption and limit the addition of salt during cooking.It should also be remembered that a lot of salt is found in cold meats.


Read also: Salt, harmful or not?


  1. Avoid alcohol

Alcohol is a rich source of energy, it does not contain any essential nutrients, and in people with elevated triglycerides it favors its further growth.It also raises blood pressure.High intake is a risk of sudden cardiac death, and frequent consumption of moderate amounts can lead to addiction.People who drink more frequently suffer from cirrhosis of the liver, degeneration of the heart muscle, tumors and other diseases.The rare occurrence of ischemic heart disease in people who drink alcohol does not justify its use in the prevention of atherosclerosis.

If you drink alcohol, do it with moderation.Do not exceed 2 drinks a day.A glass of vodka, a glass of wine (75-100ml) and a glass of beer are considered a drink.


You can read also: Alcohol and mass building or reduction – can you drink on a diet ?

One thought on “Decalogue of healthy nutrition (part 2/2)”

Leave a Reply

Your email address will not be published. Required fields are marked *

%d bloggers like this: