常见问题:心脏健康饮食
的 UCSF营养咨询诊所 回答有关营养和心脏健康的问题.
关于有益心脏健康的食物,最大的迷思是什么?
其中一个误区是它们不好吃! 吃健康的食物不应该是一件苦差事. 健康食品也不需要太复杂. 的re are so many healthy foods that are simple to prepare and delicious.
例如, 新鲜的菠菜用一点橄榄油和大蒜腌制, finished with a squeeze of lemon and fresh pepper tastes amazing and takes only a few minutes to make. 另一个例子是全谷物. 我喜欢煮一杯全谷物, 比如保加利亚, 糙米和钢切燕麦, 加水和香料在炖锅里放一晚. 早上我吃了三天的全麦早餐.
Another positive is that heart-healthy foods leave you feeling light and energetic rather than bloated and full.
我们读了很多关于抗氧化剂的书. 这些是如何促进心脏健康的, 哪些食物的抗氧化剂含量最高?
抗氧化剂保护细胞免受损害. Many phytochemicals — compounds found in plants — act as antioxidants. 的re are many of these health-promoting chemicals, with more being discovered every day.
抗氧化剂的作用 心脏病 预防措施尚不明确,但正在研究中. 富含抗氧化剂的食物, 尤其是深色的水果和蔬菜, 对心脏有益的原因有很多吗, 包括帮助 保持健康的体重 -最好的心脏病预防策略之一.
减少饮食中胆固醇含量的最好方法是什么?
很简单——少吃动物制品. Plants are naturally cholesterol-free; only animals (including humans) produce cholesterol. Any food from an animal source, whether meat, eggs or dairy products, contains cholesterol. 一些食物, 包括蛋黄, 虾, 鱿鱼(鱿鱼), 肝脏和其他器官肉类的胆固醇含量特别高.
It's wise to limit or avoid these foods, especially if you have high blood cholesterol. 尝试用植物性食物代替含胆固醇的食物. 例如, avocado instead of cheese, 豆子。 instead of beef, or marinara instead of alfredo.
What foods should I always have on hand to promote a heart-healthy diet?
I recommend keeping your kitchen stocked with heart-healthy staples and shopping frequently for fresh produce and proteins. 主食包括粗粮, 豆子。, 小扁豆, frozen vegetables (I like spinach and broccoli) and 水果 with no sugar added, 罐装或冷冻的鱼和鸡肉, 还有一些不同的健康脂肪,比如橄榄油和菜籽油, 坚果和天然坚果黄油.
新鲜的食材应该包括大量的绿叶蔬菜, 新鲜的水果, 像鱼的蛋白质, 鸡, 鸡蛋和豆腐, 以及脱脂或低脂乳制品,如酸奶和牛奶, 或者它们的大豆等价物. I like to keep on hand a few heart-healthy flavor boosters to spice up a meal, 比如大蒜, 柠檬和酸橙, 新鲜香草, 晒干的西红柿, 橄榄酱和鹰嘴豆泥.
Some people take aspirin or other nonsteroidal anti-inflammatories (NSAIDs) every day to reduce their risk of 心脏病. 有没有什么食物是天然的血液稀释剂, which help facilitate blood flow and decrease the risk of 心脏病 and other cardiovascular conditions?
Omega-3脂肪酸促进心脏健康, 也许部分是因为它们的抗炎特性. Fatty fish, like salmon, lake trout and black cod are excellent sources of omega-3s. 素食来源包括核桃、菜籽油和亚麻籽.
We hear a lot about reducing, or even eliminating, our intake of carbohydrates. 我们应该吃多少碳水化合物?
碳水化合物是一个热门话题. 这个问题没有固定答案.
Carbohydrates are the body's main fuel source, so more active people need more carbs. In fact, athletes need up to 65 percent of their calories to come from carbs. 对我们大多数人来说,40%到50%的卡路里来自碳水化合物.
Many people have become aware that lots of different foods contain carbs — a possibly positive result of the low-carb craze — so it's not difficult to eat an adequate amount. 谷物和由谷物制成的食物, 水果, 一些蔬菜, 牛奶和酸奶, 当然,所有种类的糖果都是高碳水化合物. 在这些类别中,有些食物比其他食物更健康. Foods high in fiber, such as whole grains and 新鲜的水果s, are healthy sources of carbohydrate.
If I have very limited time to cook, what simple steps can I take to have a heart-healthy diet?
Plan ahead when you have free time — map out your dinners for the week and go shopping for the ingredients. Go one step further and do some of the prep in advance to make things easier during the busy week. 买不完全准备好的东西是可以的. 会贵一点, 但买一些提前切碎的水果和蔬菜可能是值得的, 甚至是煮熟的鸡肉或腌制的豆腐.
我也建议做大量的健康餐, 比如汤, 炖菜和砂锅菜, 把小份的冷冻起来以后吃. 最后,跳出思维定势. 汤是美味的早餐, and an egg white omelette filled with vegetables makes a great quick dinner.
Are organic foods more effective at promoting healthy hearts than non-organic food?
有机问题很复杂. 有机并不意味着可持续种植. Sustainably farmed organic food is definitely better for the environment than conventionally farmed food, 因此对我们的健康更好. 有机, sustainably farmed food that is grown locally is the gold standard because it comes to your table very quickly after harvest, Plus能让你吃到应季食物. I encourage my clients to shop at local farmers' markets or participate in a local community supported agriculture (CSA) program when possible.
事实是, there is not conclusive evidence that organically grown produce is higher in nutrients than non-organic. 然而, 我们知道养分会随着时间的推移而退化, 通过暴露在光和氧气下, 所以旧的农产品可能没有新鲜的有营养. 而且,并不是每个人都能吃到这些食物.
底线是任何水果和蔬菜——即使是冷冻的, 罐装的或干制的——总比没有好.
你建议服用维生素补充剂吗, 或者你认为我们所有的维生素都应该来自我们的食物?
食物绝对是维生素和矿物质的最佳来源. 膳食补充剂对某些人群很重要, 包括孕妇, 低热量或纯素饮食的人, 老年人或营养缺乏者. 对我们大多数人来说, 一天一次的复合维生素是可以接受的, 但如果我们饮食均衡,可能就没有必要了.
补充剂没有得到很好的监管, 所以如果你服用补充剂, 调查一下你要购买的公司. Check with a health care provider about your supplement and be careful not to take too much — more is not better when it comes to vitamins and minerals.
加州大学旧金山分校健康医学专家已经审查了这些信息. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.