常见问题:心脏健康饮食
的 UCSF营养咨询诊所 answers questions about nutrition and heart health.
What are some of the biggest myths about heart-healthy foods?
One myth is that they don't taste good! Eating healthy food should not feel like a chore. Healthy food also does not need to be complicated. 有很多健康的食物,简单的准备和美味.
例如, fresh spinach sautéed in a bit of olive oil with garlic, 最后挤上柠檬和新鲜胡椒,味道很棒,只需要几分钟就能做好. 另一个例子是全谷物. I like to cook a cup of whole grains, 比如保加利亚, 糙米和钢切燕麦, with water and spices in a crockpot overnight. In the morning I've got three days' worth of whole grain breakfasts.
另一个好处是,心脏健康的食物会让你感到轻松和精力充沛,而不是臃肿和饱腹.
我们读了很多关于抗氧化剂的书. How do these promote good heart health, and what are some of the foods that are highest in antioxidants?
Antioxidants protect cells against damage. Many phytochemicals — compounds found in plants — act as antioxidants. 这些促进健康的化学物质有很多,而且每天都有更多的化学物质被发现.
抗氧化剂的作用 心脏病 prevention is unclear but being studied. 富含抗氧化剂的食物, especially darkly colored 水果s and vegetables, are good for the heart for a variety of reasons, 包括帮助 保持健康的体重 — one of the best 心脏病 prevention strategies.
What's the best way to reduce the amount of cholesterol in my diet?
Simple — eat fewer animal products. Plants are naturally cholesterol-free; only animals (including humans) produce cholesterol. 任何来自动物的食物,无论是肉、蛋还是奶制品,都含有胆固醇. 一些食物, 包括蛋黄, 虾, 鱿鱼(鱿鱼), liver and other organ meats are especially high in cholesterol.
限制或避免这些食物是明智的,特别是如果你有高血胆固醇. Try replacing cholesterol-containing foods with plant foods. 例如,用牛油果代替奶酪,用豆类代替牛肉,或者用番茄酱代替阿尔弗雷多.
我应该随身携带哪些食物来促进心脏健康饮食?
我建议你在厨房里储备一些有益心脏健康的主食,经常购买新鲜农产品和蛋白质. 主食包括粗粮, 豆子。, 小扁豆, 冷冻蔬菜(我喜欢菠菜和西兰花)和不加糖的水果, canned or frozen fish and 鸡, and a few different healthy fats like olive and canola oil, 坚果和天然坚果黄油.
Fresh ingredients should include plenty of leafy vegetables, 新鲜的水果, 像鱼的蛋白质, 鸡, 鸡蛋和豆腐, and nonfat or low-fat dairy foods such as yogurt and milk, 或者它们的大豆等价物. 我喜欢在手边准备一些有益心脏健康的调味剂,为一顿饭增添情趣, 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.
有些人每天服用阿司匹林或其他非甾体类抗炎药(NSAIDs)来降低患心脏病的风险. Are there any foods that are natural blood thinners, 哪些有助于促进血液流动,降低患心脏病和其他心血管疾病的风险?
Omega-3 fatty acids promote heart health, perhaps in part because of their anti-inflammatory properties. 富含脂肪的鱼类,如鲑鱼、湖鳟鱼和黑鳕鱼都是ω -3脂肪酸的极佳来源. Vegetarian sources include walnuts, canola oil and flaxseeds.
我们听到很多关于减少甚至消除碳水化合物摄入的建议. 我们应该吃多少碳水化合物?
Carbohydrates, or "carbs," are a hot topic. 的re's no pat answer to this question.
碳水化合物是身体的主要燃料来源,所以更活跃的人需要更多的碳水化合物. 事实上,运动员需要高达65%的卡路里来自碳水化合物. 对我们大多数人来说, 40 to 50 percent of our calories can come from carbs.
许多人已经意识到许多不同的食物都含有碳水化合物——这可能是低碳水化合物热潮的一个积极结果——所以摄入足够的碳水化合物并不难. Grains and foods made from grains, 水果, 一些蔬菜, 牛奶和酸奶, and of course sweets of all kinds are high in carbs. Within these categories, some foods are healthier than others. 富含纤维的食物,如全谷物和新鲜水果,是碳水化合物的健康来源.
如果我做饭的时间很有限,我可以采取哪些简单的步骤来保持心脏健康的饮食?
当你有空闲时间的时候,提前计划好——计划好一周的晚餐,去买食材. 更进一步,提前做一些准备,在忙碌的一周中让事情变得容易一些. It's okay to buy things partially prepared. 会贵一点, but might be worth it to buy pre-chopped 水果s and vegetables, or even pre-cooked 鸡 or marinated tofu.
I also recommend cooking large batches of healthy meals, 比如汤, 炖菜和砂锅菜, and freezing small portions for later. 最后,跳出思维定势. 汤是美味的早餐, 一份填满蔬菜的蛋清煎蛋卷是一顿非常快速的晚餐.
有机食品在促进心脏健康方面是否比非有机食品更有效?
有机问题很复杂. 有机 does not mean sustainably farmed. 可持续种植的有机食品肯定比传统种植的食品对环境更好, and therefore better for our health. 有机, 当地种植的可持续农业食品是黄金标准,因为它在收获后很快就会出现在你的餐桌上, plus enables you to eat seasonal foods. 我鼓励我的客户在当地的农贸市场购物,或者在可能的情况下参加当地社区支持农业(CSA)计划.
事实是, 没有确凿的证据表明有机农产品的营养成分高于非有机农产品. 然而, we do know that nutrients degrade over time, through exposure to light and oxygen, so old produce is likely not as nutritious as fresh. Also, not everyone has access to these types of foods.
的 bottom line is that any 水果s and vegetables — even frozen, canned or dried — are better than none.
Do you recommend taking vitamin supplements, or do you think all of our vitamins should come from our food?
Food is definitely the best source of vitamins and minerals. Dietary supplements are important for some populations, 包括孕妇, people on very low-calorie or vegan diets, elders or those with a nutrient deficiency. 对我们大多数人来说, a once-a-day multivitamin is acceptable, but probably not necessary if we're eating a balanced diet.
Supplements are not well regulated, 所以如果你服用补充剂, research the company you're buying it from. 向医疗保健提供者咨询你的补充剂,注意不要吃太多——当涉及到维生素和矿物质时,越多越好.
加州大学旧金山分校健康 medical specialists have reviewed this information. 它仅用于教育目的,并不打算取代您的十大赌博平台排行榜或其他医疗保健提供者的建议. 我们鼓励您与您的供应商讨论您可能遇到的任何问题或疑虑.