These procedures will help you to lose a few extra pounds and not to ruin health.
The researchers found what food proven helps fight heart disease, cancer, prevent dementia and slows the aging process.
– To help people navigate, we came on a really salutary diets, which confirmed the effectiveness of large-scale research, says a doctor of medical Sciences, Professor Oleg Medvedev. The experts have developed recommendations on nutrition based on the most reliable preventive diets.
1. Eating plan DASH: for protection of vessels and heart
DASH stands for dietary approach to the treatment of hypertension (Dietary Arthouse to stop hypertension). This meal plan will help to reduce the risk of developing severe complications of heart attacks, strokes and generally improve well-being, explain the experts.
On that lean:
whole grain products, i.e. from raw and unroasted cereals (wheat, rye, oats, corn, rice, spelt, quinoa, buckwheat) or from flour of low milling;
vegetables, fruits, nuts;
low-fat dairy products (up to 2.5% fat, but not fat-free!);
lean meat, sea fish;
vegetable oils and spreads, prepared on their basis.
What to limit:
salt – not more than 5 g per day (a teaspoon without slides), including salt in all foods, and people with blood pressure above 140/90 mm Hg. art. – no more than 3 g per day;
butter, sour cream, fatty meat – the total number of animal fat derived of these products shall not exceed 22 g per day, and the diagnosis of “hypertension” it is better to reduce the fat as possible.
Expert comment:
– Studies have shown that the DASH diet people tend to lose or maintain your weight, they have lowered blood pressure and reduced risk of heart disease and kidney failure, says Professor Medvedev. – Unrefined vegetable oils contain biological active substances phytosterols and phytosterols that improve the internal lipid balance in the body, which reduces the likelihood of atherosclerosis.
2. Low-carb diet against cancer
Such diets are known as ketogenic: when the intake of carbohydrates is restricted the body begins to actively produce energy from body fat, this process is called ketosis. The goal of the ketogenic diet for cancer is to deprive tumour cells of the glucose they consume for active growth and reproduction, and at the same time to increase the level of ketone bodies for energy production in healthy cells. “Studies have shown a direct link between the ketogenic diet and tumor growth in the brain and also observed a beneficial effect in a number of other cancers,” says Oleg Medvedev.
On that lean:
meat and dairy products average fat (of 2.5 – 3.5%);
natural vegetable fats in vegetable oils, nuts, avocados and olives.
What to limit:
bread, pasta;
sweets – from them it is desirable to opt out.
Expert comment:
– No need to completely abandon the carbohydrates: it can be dangerous for the body, warns Dr. Medvedev. – Can and should eat vegetables low in starch content, primarily sheet. Also don’t forget avocados and olives. Pastry try to exclude completely, replace them with fruit and berries again, with a low starch content (strawberries, currants, oranges, tangerines, grapefruits).
3. MIND diet to preserve mental clarity
This diet developed by scientists from the Medical center of rush University and is a hybrid of the famous Mediterranean diet and the DASH (see above). It is proved that the eating plan MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) reduces the risk of developing Alzheimer’s by 35 to 53% and slows other cognitive disorders in humans, in Mature and older age. In General, this method of protection from dementia (dementia), as well as maintain and improve the health of the brain, explains Professor Medvedev.
On that lean:
lean poultry, fish for a couple;
nuts and berries;
vegetable oil;
fruits and vegetables without restrictions.
allowed a glass of dry red wine once a day (unless contraindicated).
What to limit:
red meat;
saturated fats (fatty meats and dairy products high fat) and TRANS fats (main sources – confectionery and fast food).
Expert comment:
Green leafy vegetables are a great source of lutein, which, according to recent studies, helps to preserve mental sharpness in older age. Eat daily one green leafy vegetable and one other vegetable, at least once a week eat fish twice a week poultry, refill all the food with vegetable oil, and try snacking on nuts and berries, says our expert.
4. Antiage Mediterranean diet
In 1950-ies the scientists noticed that in Italy, men have significantly less heart disease, and later came to the conclusion that the main cause of the phenomenon – it is typical food, – says Oleg Medvedev. Now Mediterranean diet is one of the most studied. It is proved that it can help to reduce the risk of heart disease, stroke, diabetes of the 2nd type, as well as helps to lose weight and generally slows down the development of negative processes associated with aging.
On that lean:
whole grains: raw and unroasted cereals, bread and pasta from wheat flour;
fish and seafood;
olive and Flaxseed oil;
vegetables, fruits;
nuts;
red wine – one glass per day in the absence of contraindications.
What to limit:
red meat;
butter, eggs;
sweets.
Expert comment:
Someone to the Mediterranean diet is skeptical, citing the fact that we have a different climate and genotype of the residents, says Professor Medvedev. But these are the wrong arguments. For example, the Nordic countries have adapted this diet to fit your conditions, called Nordic nutrition plan and show excellent results in the prevention of cardiovascular disease and high life expectancy. The recipe is really simple and fits in almost any climatic conditions: lots of unsaturated fats – sources, primarily vegetable oils and spreads made from these oils (for those who used to slather butter on sandwiches), as well as fish, nuts, leafy greens, and malonasyshchennye (animal) fat and sugar.
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Instead of a conclusion
Of course, every human body is unique, the individual intolerance of those or other products, so any diet should be approached carefully, experts say. Consult with your doctor periodically take the tests and follow their own feelings when those or other changes in the diet. This will help you to navigate and choose the most appropriate set of products.
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