Diet for the heart

So, if you: man or a woman older than 50 years, if you smoke, if your blood relatives have heart problems and they have them under the age of 55 years, if you have excess body weight; objectively available you have at least 2 of these signs, you should always know the level of total cholesterol, HDL and low density, triglycerides and blood glucose level (fasting and after eating). If these tests will record adverse deviation, it must immediately make the correction power. With the help of modern drugs and can lower blood sugar and cholesterol, and blood pressure. But the prevention of cardiovascular diseases is far cheaper than cure. And in the preventative aspect of the importance of healthy eating is hard to overestimate. Conducting controlled studies of different diets, like the ones carried out for unbiased evaluation of drugs, shows the need for change in nutrition in patients at risk of destruction of the cardiovascular system. A prerequisite for such conclusions were the observation of mortality from heart disease in residents of the Mediterranean region. Was carried out research, including 605 patients compared the effect of the "Mediterranean diet" food regime and closer to the nutrition of the U.S. population, the frequency of death from cardiovascular disease, heart attacks, strokes. After 3 years and 8 months it became obvious that in the group receiving "Mediterranean diet", more than half of the patients reported significant reduction in risk of cardiovascular complications. "Mediterranean diet" has shown its advantages in another study: 1000 patients who had at least one of the above risk factors for cardiovascular disease, were divided into groups depending on the recommended diet - the Mediterranean diet or recommended by the American National Education Program to reduce cholesterol. All patients received the same medication. After 2 years in both groups, a decrease in total cholesterol, LDL and triglycerides, but the fact of reduction of cardiovascular catastrophes confirmed it was in the group with the "Mediterranean diet". In addition, patients in this group significantly decreased need for nitrates and verapamil. What is so special feed the inhabitants of the Mediterranean? Why are food of the Greeks, Cypriots, Italians, and residents of southern France has such amazing properties? It turned out that they have certain eating habits: fruits and vegetables, green culture, grain products (including bread), potatoes. Fat component of food (by the way, even more than the recommended WHO) is about 30%, represented mainly by vegetable oils (mainly olive). Consumption of fish and seafood than meat consumption. Another interesting feature of the Mediterranean diet is drinking red wine. When the researchers tried to expand this power to the components, it was found that fats are unsaturated fatty acids: this is the omega-3 polyunsaturated, oleic, linoevaya, linolenic acid, which not only replaces the saturated fatty acids, which are major substrates for the synthesis of atherogenic fractions of cholesterol and, conversely, have a positive impact, including antithrombotic. Vegetables, fruit, root crops and legumes are rich in potassium, magnesium, fiber and essential micronutrients: bioflavonoids, carotenoids, chlorophyll, terpenoids, etc. Bread wholemeal is a source of B vitamins and fiber. Moderately consumed red wine has positive antioxidant effect due to content of particular substances - polyphenol. From all this it follows that the Mediterranean to the proposed power - a resort for the heart. However, many foods from the diet of the Mediterranean population, we can not eat every day. But to make up their no less beneficial to the cardiovascular system, a menu based on modern scientific knowledge and traditions of domestic cooking is a snap. The most important thing - to increase consumption of vegetables. According to European programs for healthier food consumed in Europe the number of fruits and vegetables is not enough to ensure optimal health and disease prevention. Revealed variations in the huge range: from less than 250 grams per day per person in Russia to more than 1 kg in Greece (ie 4 times more). Full availability of fruits and vegetables in the required amount (400 grams per day), excluding potatoes achieved only in the Mediterranean countries and the Benelux countries. "The full availability" would mean that all the grown fruits and vegetables are eaten. However, in practice did not work: because of spoilage, waste, on average lost about 30% of what is available. Therefore, for an average strip must produce at least 600 grams of fruit and vegetables per capita: not less than 200 grams per day for children and 600 grams - for men. In addition, we must take into account the seasonal shortage of fruit and vegetables. Of course, this raised the problem of state-level maintenance of the population in fruits and vegetables. But we are in some measure ourselves can provide for their families completely available fresh and frozen vegetables (carrots, cabbage, cauliflower and broccoli, beets, peas and beans, the Bulgarian pepper and eggplant). Power Monitoring conducted by the Institute of Nutrition, showed that the structure of power in families with different income levels is not the same: the higher the income, the more often appear on the table, fruit and vegetables. Be sure to eat at least 2 or 3 fruits per day: whether a handful of currants, half a cup of cherries and berries may be out of the freezer (of course, defrosted). Lean meats should appear on the desk no more than 1-2 times a week. But eat more fish just need, including the one that is a source of polyunsaturated fatty acids - oily fish (herring, mackerel) and red fish (trout, salmon). Olive oil, corn oil and sunflower oil, especially crude (with the smell of seeds), also contain linoevuyu and linolenic fatty acids. But Russian cuisine and uses hemp and cedar and linseed oil, has a unique set of polyunsaturated fatty acids. Include in your diet low-fat dairy products. This not only traditional Russian table kefir, fermented baked milk, but yogurt, salted cheese. Bread, wholemeal, with the addition of whole grains, bran, rye bread - at least 3-4 pieces a day. Buckwheat and oatmeal, millet, barley, rice and pasta from durum wheat flour - food from cereals to appear on the menu 2 times a day. Nutritionists advise drinking a day not more than a glass of good red wine. And pay attention to mouth, and green tea: their beneficial properties for the heart repeatedly confirmed. Stewing, baking (traditional Russian cuisine), a grill can be used, but from the frying pan, fried, battered and breaded and should be discarded. Do not forget to add the garlic and herbs. Improve the nutrition of type "Mediterranean diet" in a median strip is quite possible - all in your hands. Salad "Mediterranean" 1 cup rice, 3 tbsp. l. olive oil 3 small zucchini zucchini, 2 tsp. a mixture of herbs for pizza (basil, marjoram, oregano, thyme) 1 / 2 cup of olives, a few leaves of lettuce, 1 clove of garlic, lemon juice, salt and pepper. Boil the rice. Cut zucchini into small cubes, saute in 1 tbsp. l. olive oil. Mix remaining butter with spices, garlic press, lemon juice, leave for 30 minutes. Combine the rice with zucchini, chopped olives, pour sauce and mix. Serve with green salad. Redfish in Frozen Vegetable crust mixture of carrots and green peas - 500 g, 4 slices of bread with 1 egg, a bunch of parsley, 1 kg fillet of sea bass, 2 lemon, pepper and salt. Carrots and peas to boil, cool, grind in a food processor. With the bread crusts removed, crumbled flesh and add to chopped vegetables. Finely chopped parsley, add together the egg to the vegetable matter, and mix well. Salt and pepper. To cut fillets into pieces about the size of an audiocassette, a little salt, put in the pan, greased with refined vegetable oil. On each piece of fish to put a lot of vegetable and bake for 15-20 minutes. Lemons cut into slices and arrange on a plate. Top with fish. Serve with boiled potatoes. Sauces for Spaghetti "Garlic" Chop 3 cloves of garlic. Pod pepper diced. Chopped bunch of parsley. Garlic put out by adding 2 tbsp. l. olive oil, diced pepper. Stir in garlic and pepper, cooked pasta and parsley. Napoli diced 1 kg of tomatoes and 1 onion. Passaged onion in 2 tbsp. l. olive oil, add 2-3 cloves of minced garlic and tomatoes. Season with salt, sugar and pepper to taste and simmer for 15 minutes. Chop one bunch of basil. Mix cooked spaghetti with sauce, basil and 8 art. l. grated cheese. Greek moussaka 2 zucchini, 1 large eggplant, 1 large onion, 2-3 cloves garlic, 600 grams of minced lean lamb or beef, 3-4 tomatoes, salt, pepper, 3 eggs, 3 tbsp. l. yogurt, 100 grams grated cheese, juice of 1 lemon. Peel zucchini and cut into thin slices, eggplant and cut into slices. Extinguish the vegetables under the hood, adding a little vegetable oil. Onion and garlic finely chopped and fry gently in oil, add minced meat and peeled tomatoes, cut into pieces. Stir, season with salt and pepper and simmer for about 20 minutes. Eggs, yogurt, cheese mix, add lemon juice. In baking dish put a layer of vegetables, prepared meats and then again - a layer of vegetables. Pour the sauce and sprinkle with grated cheese. Place in preheated oven and bake at 200 ° C for 15-20 minutes until golden brown.