Cardiovascular and cerebrovascular prevention methods, you can worry-free if you follow these diets!

Nowadays, cardiovascular and cerebrovascular diseases have taken away the precious lives of more and more patients, which is really infuriating. However, while we are angry, we humans should also reflect on which lifestyle behaviors cause this disease. For the prevention and treatment of cardiovascular and cerebrovascular diseases, at least the following four points should be achieved in diet.

1. Increase fiber intake

Fiber in the diet has the effect of lowering serum cholesterol concentration. Foods rich in dietary fiber for the prevention of cardiovascular and cerebrovascular diseases are mainly coarse grains, rice bran, wheat bran, dried beans, kelp, vegetables, fruits, etc. The daily fiber intake is preferably 35g-45g. Other common foods with lipid-lowering function include onions, garlic, mushrooms, fungus, celery, etc.

2. Eat more fish and fish oil

Fish oil has a significant function of regulating blood lipids and can prevent arteriosclerosis. A large intake of fish oil rich in omega-3 can have a positive preventive effect on cardiovascular disease. The International Nutrition Organization recommends that people who consume 2500 kcal of energy per day should consume 0.6-1 gram of omega-3 fatty acids in the form of EPA and DHA.

3. Eat more soy products

Soybeans are rich in a variety of phospholipids that are essential to the human body. Regular consumption of tofu, bean sprouts, dried tofu, soybean oil and other soy products is beneficial to human health and can prevent cardiovascular and cerebrovascular diseases.

4. Appropriately reduce fat and cholesterol intake

Fat intake should be strictly limited to no more than 30 grams per day or less than 15% of total calories. For the prevention of cardiovascular and cerebrovascular diseases, cholesterol intake should be controlled below 200 mg to 300 mg per day. Try to avoid eating high-cholesterol foods, such as animal brains, spinal cords, viscera, egg yolks, shellfish, and mollusks.