地中海饮食促进心脏健康
地中海饮食是一种健康饮食计划。地中海饮食以素食为主,融合了地中海地区的传统口味和烹饪方法。
来自妙佑医疗国际员工
寻找有益于心脏健康的饮食计划?地中海饮食可能是您的合适之选。
为什么选择地中海饮食?
人们对这种饮食的兴趣始于 1950 年代,当时人们注意到地中海国家的心脏病发病率并不像美国那样普遍。从那时起,许多研究证实,地中海饮食有助于预防心脏病和卒中。
地中海饮食是什么?
地中海饮食是一种以希腊、意大利等地中海沿岸国家的传统菜肴为主的饮食方式。
该饮食法以植物性食物为主,例如全谷物、蔬菜、豆类、水果、坚果、果仁、香草和香料等。橄榄油是添加脂肪的主要来源。
饮食中包含适量的鱼、海鲜、奶制品和禽肉。红肉和甜食只是偶尔食用。
用健康脂肪取代不健康脂肪
橄榄油是地中海饮食中脂肪的主要来源。橄榄油提供单不饱和脂肪,可以降低总胆固醇水平和低密度脂蛋白(“不良”)胆固醇水平。坚果和种子也含有单不饱和脂肪。
多脂鱼(如鲭鱼、鲱鱼、沙丁鱼、长鳍金枪鱼和鲑鱼)富含 ω-3 脂肪酸。这些多不饱和脂肪有助于对抗人体内的炎症。
ω-3 脂肪酸也有助于降低甘油三酯类水平、减少血液凝结并降低出现卒中和心力衰竭的风险。
红酒呢?
红酒通常与地中海饮食有关。地中海饮食可包含红酒,但需确保适量。虽然酒精可能有助于降低患心脏病的风险,但却具有其他健康风险。
地中海方式
想试试地中海饮食吗?从下面这些小贴士开始:
- 膳食以蔬菜、豆类和全谷类为主。
- 每周至少吃两次鱼类。
- 炒菜时用橄榄油代替黄油。
- 吃点新鲜水果作为饭后甜品。
以地中海方式生活也意味着锻炼身体和与亲人共同进餐。享受这些好处!
Sept. 10, 2022
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