Скачать или смотреть Health Tips From Our Vascular Surgeons

Focus on Healthy Fats:

Include: Avocados, nuts, seeds, and olive oil.
Limit: Saturated and trans fats found in fried foods, processed snacks, and fatty cuts of meat.
Eat a Variety of Fruits and Vegetables:

Aim for: At least 5 servings per day.
Choose: Colorful fruits and vegetables rich in vitamins, minerals, and antioxidants.
Opt for Whole Grains:

Include: Oats, quinoa, brown rice, and whole wheat.
Avoid: Refined grains like white bread and sugary cereals.
Choose Lean Proteins:

Include: Skinless poultry, fish, beans, and legumes.
Limit: Red meat and processed meats, which can contribute to cardiovascular issues.
Monitor Sodium Intake:

Aim for: Less than 2,300 mg of sodium per day, ideally closer to 1,500 mg.
Read Labels: Avoid high-sodium processed foods and opt for fresh, whole foods.
Stay Hydrated:

Drink: Plenty of water throughout the day.
Limit: Sugary drinks and excessive caffeine.
Limit Added Sugars:

Reduce: Intake of sugary snacks, beverages, and desserts.
Choose: Natural sweeteners like fresh fruit when possible.
Incorporate Omega-3 Fatty Acids:

Include: Fatty fish like salmon, flaxseeds, and walnuts.
Benefits: Help reduce inflammation and support heart health.
Eat Fiber-Rich Foods:

Include: Beans, lentils, whole grains, fruits, and vegetables.
Benefits: Supports healthy digestion and helps manage cholesterol levels.
Moderate Alcohol Consumption:

Limit: To one drink per day for women and two for men.
Consider: Alcohol’s impact on blood pressure and overall health.
By following these tips, you can support your vascular health and reduce the risk of cardiovascular diseases. Always consult with your healthcare provider for personalized advice. 🥦💧🍣

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