3 steps to prevent atherosclerosis

Atherosclerosis is a chronic disease in which the walls of the arteries become thickened and lose their elasticity, which leads to a narrowing of their lumen, and therefore to a difficulty in the flow of blood. The victims of atherosclerosis are usually middle-aged and elderly people. The hereditary factor is also important. Contribute to the development of atherosclerosis diabetes, obesity, gout, cholelithiasis, etc. A significant role is played by nutrition, which involves limiting the use of animal fats in any form.

Step # 1. Reduce the overall energy value of your diet primarily by reducing the amount and changing the composition of the fat consumed. Replace most of the animal fats with vegetable oils: sunflower, corn, and always olive. Animal (solid) fats contain saturated fatty acids that promote the development of atherosclerosis, and vegetable (liquid) fats contain unsaturated fatty acids (polyunsaturated and monounsaturated) that counteract the development of atherosclerosis. Animal fats should make up no more than 1/3 of all the fat consumed, and vegetable oils-2/3.

Step # 2. Increase your intake of cholesterol-removing foods. Eat the following foods more often: legumes (peas, beans, lentils), vegetables, fruits and berries, especially those that form jelly when cooked. Removes cholesterol and gluten contained in cereals (whole grain bread and coarse flour, cereals, especially from cereals with a preserved surface layer and flakes from unpeeled grains, brown rice, buckwheat, oats).

Step # 3. Include in your diet foods that counteract the oxidation of fats and proteins: vitamins-antioxidants:

• Beta-carotene – green and yellow-orange vegetables and fruits (carrots, sweet peppers, cauliflower, zucchini, melons, peaches, lettuce, spinach, dill, parsley)
• Vitamin C – citrus fruits ,berries (especially black currants), melons, sweet peppers, cauliflower and sauerkraut, tomatoes, potatoes
• Vitamin E-nuts, vegetable oil (sunflower, soy, corn, olive), green leafy vegetables
• Selenium, a trace element that has an antioxidant effect – cereals, sea products, onions, garlic, legumes.

Information prepared by GUZOT " Tsozimp»
based on the materials of the Federal State Budgetary Institution "NMIC TPM" of the Ministry of Health of the Russian Federation