হার্টের জন্য স্বাস্থ্যকর খাবার কীভাবে খাওয়া যায়

How to eat healthy diet for the hearts

1. To reduce the amount of fat that exists in all to just 35% of the calories you eat each day. Currently, we have up to 40% energy from fat.
2. Should limit saturated fat from animal sources. Or fat from plants or fish, but it is in a solid by dehydration. Hayden called dehydrogenase.
3. The use of polyunsaturated fats instead of saturated fat. To reduce cholesterol.
4. To eliminate all foods to reduce the number of calories down. Especially those who are already overweight. Means to reduce both carbohydrates and fat is then processed carbohydrates, especially sugar and alcohol is converted to fat. If the body does not want to use as energy.
   Recommendations to reduce saturated fat.
5. Eat meat and egg yolks to a minimum. But add the meat, poultry and fish more instead. But eating meat does not stick to it. It stuck with trying to cut the meat out. The grill or grill rather than fry.
6. Do not use butter, but use a soft margarine and polyunsaturated fats instead. This type of margarine, softened up, either in the refrigerator or at room temperature under normal Avoid cream and milk fat floating lid on it.
7. A complex oil-saturated fat cooking time. Such as corn oil. Sunflower oil. Or safflower oil. Do not use a solid margarine or lard Cooking oil, labeling, only the word “oil” may be high in saturated fat and saturated fat, just a little complex.
8. Eat more fruits and vegetables.
   A practical guide to eating healthy diet for the hearts.
9. Do not use butter or margarine, frozen bread. Use soft margarine and polyunsaturated fats instead.
10. Do not use lard, butter or margarine, are solid in their cooking and baking, use corn oil. Or sunflower oil. And margarine with polyunsaturated fats.
11. Eat less pork or beef. Especially fatty meats. Bacon and animals. To eat, remove it from the first. And should grill or grill rather than fry. Eat more fish and poultry, pork and beef. And do not take oil out of the meat while it cooked. Whether the sauce to pour on the meat. (So-called gravy) it.
12. I used the cream and butter, full fat milk, whether drinking or cooking. The milk fat, butter, and then the skim milk.
13. The eggs and cheese. Eat no more than 3 eggs per week. Cottage cheese-type and stage (cottage cheese), or cheese made from. Skim milk can.
14. No cakes and pastries of all kinds in the market. And when to do it at home should be unsaturated fatty acids represented by the complexes.
15. The food and processed carbohydrates. The sugar and alcohol. The vegetables and fruits. Use honey or brown sugar and sweeteners instead of sugar.
16. When out to eat out. Try to avoid foods, cheese, cream, eggs, liver paste and puree it. Pour the sauce on the food and lean meats.
17. When should eat guava juice. Fruits such as melon or soup and eat the meat, choose lean meat, poultry and fish are always Do not forget to eat fresh vegetables. End up with fruit instead of cakes or other desserts.