要想心脏健康 走好这七步!（These are seven steps to heart health!）.doc

要想心脏健康 走好这七步!（These are seven steps to heart health!） For heart health, experts suggest that at least 30 minutes a day of moderate physical activity should be carried out on most days of the week. 1. legumes are beneficial to the cardiovascular system: a variety of protein foods are associated with a significant decrease in the risk of cardiovascular disease (CVD). Choosing a variety of protein foods is ideal, such as lean meat, soybeans, nuts, poultry and fish. The study found that daily 25g soy protein lowers total cholesterol and LDL cholesterol levels. Dietary inclusion of other legumes is also beneficial because they are a rich source of soluble fiber. Editors recommendation: hypertension patients in the diet what must be taboo? [details: food that high blood pressure patients cant eat] 2. eat more fish: Omega -3 fatty acids in fish do reduce the risk of CVD, so the 2000 American Heart Association dietary guidelines recommend eating at least 2 servings of fish (especially oily fish) at least once a week. Omega -3 fatty acids found in rainbow trout, mackerel, Lake herring, sardines, albacore tuna and salmon. Produced by the special diet of chicken eggs contains Omega -3 fatty acids, this egg is also a source of Omega -3 fatty acids, other sources include soybean, linseed oil, rapeseed oil, olive oil and nuts and seeds. 3.: eat more vegetables and fruits in the prevention of CVD, the most important is vitamin A (or its precursor beta carotene), vitamin C, vitamin E, various phytochemicals (including flavonoids and sulfur-containing compounds, such as allicin), potassium and dietary fiber. Foods rich in beta carotene include carrots, squash, yams, peaches, apricots, spinach, and broccoli. Good sources of vitamin C include pepper, green leafy vegetables, broccoli, tomatoes, potatoes, strawberries, oranges, grapefruit and other citrus fruits, the best source of vitamin E, avocado, vegetable oil, malt and nuts. 4. to reduce salt intake: sodium intake is directly corr