An investigation by the
University of Oxford, in England, followed 450,000 Chinese for four years to
find out how they consumed fruits and vegetables. About 18% of the participants
ate these fresh foods every day. When compared to the group of respondents who
said they did not eat vegetables, they had lower blood pressure and glucose
levels under short reins.
And look, these are just
one of the ideal diet items for heart health. “Omega-3, found in cold water
fish such as sardines and salmon, and fibers, present in whole grains, also act
in the prevention of cardiovascular diseases”, highlights nutritionist Marcia
Gowdak, scientific director of the Department of Nutrition at Society of
Cardiology of the State of São Paulo.
Life’s Simple 7 still asks
to cool down on sodium and sugary drinks. “Salt abuse leads to hypertension and
stimulates appetite, which makes us overdo meals,” explains Marcia. Sugar from
soft drinks and juices, in turn, opens the door to weight gain.
Goals
5 servings of fruits and
vegetables every day
2 servings of fish a week,
especially those rich in omega-3s
3 servings of whole grains
or cereals per day
Less than 1 500 milligrams
of sodium per day
Less than 450 calories from
sugary drinks per week
What to do?
Go to the fair and enjoy
fruits and vegetables to create tasty and varied recipes. Do not put salt
shakers on the table (season everything first) and prefer homemade juices.
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