Three principles of the best healthy diet

revealed Uncover three principles of the best healthy diet

uncover three principles of the best healthy diet

healthy diet requires not only healthy food intake, but also reasonable nutrition. Recently, American news magazine has selected three of the best diets in the world: dashdiet, mind diet and TLC diet. Here are three kinds of healthy diet.

the most vascular protection: TLC diet

diet principle: this diet adopts low-fat food, and eat more food that can prevent the digestive tract from absorbing cholesterol, such as apples, pears, bananas and other fruits and legumes. Eat plenty of fish rich in Omega 3 fatty acids, such as sardine, tuna, etc. Studies have shown that six weeks of adherence can reduce bad cholesterol levels by 8% – 10%, which is beneficial to improving cardiovascular health.

expert comments: the main principle of this diet is to reduce fat intake, increase the intake of antioxidants in food, and protect blood vessels. Excessive intake of energy, the body can not use the part will accumulate, increase the risk of obesity, hyperlipidemia, cardiovascular disease. Therefore, we should eat more fish, fruits and vegetables, avoid animal viscera, fat and other food intake, and limit the intake of sweets, cakes and sugary drinks. Expert advice: it is recommended to choose sugar free yogurt and coffee for breakfast, reduce the intake of fat and sugar, and match with a whole wheat bread; Lunch can choose fish or chicken, rice, potatoes, apples; Dinner for coarse cereals rice, lettuce, a handful of nuts.

best brain: mind diet

principles of diet: mind diet refers to eating at least three whole grain staple foods, a salad, a vegetable, a glass of red wine, beans every other day, poultry, berries and fish at least twice a week. At the same time, limit the intake of unhealthy food such as red meat, butter, cheese, fried food and fast food. Studies have shown that this diet can effectively reduce the risk of Alzheimer’s disease.

expert comments: butter, cheese and other foods mainly provide energy, with less nutrients. The mind diet is rich in DHA and other unsaturated fatty acids, high protein content, are brain food. Berry fruits such as blueberries can protect the brain, and strawberries can also maintain the cognitive function of the human body. Wine has a certain antioxidant effect, but each drink should be controlled in 20-50 ml, no drinking habits are recommended.

expert advice: three balanced eating Cereals, such as breakfast oatmeal with nuts, apples; Lunch steamed pumpkin or potato, a staple food, a vegetable; Dinner a small glass of red wine, fish, staple food. Use vegetable oil instead of animal oil, eat less red meat and sugar.

the best way to reduce blood pressure: Deshu diet

diet principle: Deshu diet is the first time in the world to put forward a clear antihypertensive diet. It suggests that people eat a low oil, low sodium diet, and eat a variety of foods rich in potassium, calcium, magnesium, high dietary fiber, unsaturated fatty acids and other foods to help lower blood pressure.

expert comments: high potassium, high magnesium food can play a role in neutralizing sodium, and fight against blood pressure rise and vascular damage caused by sodium. In short, Deshu diet is to eat more fruits, vegetables and whole grains. Fish is the first choice for meat, followed by poultry and meat. In addition, we should limit the intake of salt, sugary food and saturated fatty acids.

expert advice: daily staple food should be coarse and fine, such as rice with sweet potato, pumpkin, or refined rice with coarse cereals when making rice; Eat 3-5 kinds of vegetables and 200-400 grams of fruits every day; Change the taste and use vinegar and lemon instead of salt; Nuts are rich in unsaturated fatty acids, but don’t eat too much at a time; Try to choose steaming, boiling, blanching and other cooking methods with less oil.

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