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Title : 10 guidelines for eating healthy cardio
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10 guidelines for eating healthy cardio

guidelines for healthy eating 10 cardio

Following these tips and maintaining a healthy lifestyle with adequate exercise, smoke-free and stress, help the heart feel better. healthy, orderly and hours food is the best prevention there. whole body thanks you, including our state of ámimo. Our advice, do not wait to implement them.




These recommendations have been developed by the Faculty of Sciences, Nutrition and Dietetics Uned.

1 Keep an eye on the calories

Set the calorie content of their food to their real needs. The calories in the diet of fat should not exceed 30% of the total. This all meals does not apply, but all foods that take more than one week, for example.

2 olive oil extra virgin forever

virgin olive oil extra for its rich in monounsaturated fatty acids and antioxidant qualities will always prefer, the rest vegetable oils and animal fats course.

3 red meats, under control

Reduce intake of animal protein, replacing legumes and whole grains. Protein should never exceed 15% of the calories from your diet. Among animal proteins, reduce the consumption of red meat and increase fish, especially blue.

4 Best semi-skimmed milk

Replace whole milk for semi-skimmed and skimmed milk by disease or soy milk fortified with calcium. Eat soft cheeses instead of fat or cured.

5 moderate consumption of eggs

Limit your consumption of egg yolks with 2 or 3 per week. The light can be made without limitation and mix with the yolks to make omelettes, scrambled eggs and sauces.

6 vegetables, almost without restriction

Take every day a plate of fresh vegetables or a good salad. Vegetables should be the basis of their diet with cereals and legumes. It is always preferable to refined whole grain foods. A sufficient supply of fiber is one of the keys to cardiovascular health.

7 fruit for breakfast

Take every day, at least a couple of pieces of fresh fruit. Especially recommended to start the day.

8 A glass of wine at meals

Take a glass of red wine with meals. It has been found that drinking a little red wine with meals improves cardiovascular health by maintaining clean arteries. This is mainly due to the antioxidant properties of wine. However, above 30 grams of alcohol a day causes serious damage to the liver, brain and heart. Do not miss.

9 Sugar and salt in minimum

Keep your intake of refined sugar and salt to a minimum. Do not forget that sugar and salt in processed foods.

10 meals prepared, better to avoid

is always preferable to naturally processed industrial products. When you go to buy a product prepared, always read the information on the nutrition label and control the content of saturated fat, cholesterol, sugar and sodium.

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