We all know that the Christmas holidays are a time of great joy and sharing with the family, but it is also a time of breaking the diet and sometimes even committing the odd excess. Although no excess is good, as the saying goes: Once a year doesn't hurt. The important thing is to know how to return to heart-healthy habits after these special days have passed. This cardioblog is dedicated to giving some advice to be able to resume these habits and recover a healthy life and the weight gained... if that is the case!
Tips:
- Avoid saturated fats
Industrial pastries, potato chips, sweets, sausages in general (except turkey, chicken and some low-fat variants), fast food, full-fat dairy products and their derivatives are foods that contain large amounts of saturated fat. These foods are the ones that should be avoided the most.
- Eat more fruits, vegetables and greens
The nutrients, vitamins and antioxidants present in fruits and vegetables, especially raw, help protect us against numerous diseases. They also contain very few calories and, being vegetable products, they lack cholesterol.
Introducing salad as the main garnish for meals, including a piece of fruit at lunch and desserts, are some measures that we can adopt to reach the 5 recommended servings of fruit and vegetables per day.
- Supplement with fiber
Whole grains contain more fiber than refined grains and also provide a greater amount of vitamins and minerals. Legumes are also very rich in vitamins and minerals, complex carbohydrates and fiber. This fiber “traps” part of the cholesterol that we ingest through the diet, thus preventing its absorption in the intestine. Furthermore, if we combine cereals (bread, rice, pasta...) with legumes (chickpeas, lentils, beans, peas...) we will obtain proteins of excellent biological value.
- Best fish and chicken…
We must try to consume a greater proportion of poultry, rabbit and fish, both white and blue, since these foods have a lower content of saturated fats and cholesterol when compared to red meat and sausages. In addition, oily fish is rich in omega-3 fatty acids, which promote children's brain development and reduce the risk of cardiovascular disease in adulthood.
- A few eggs a week…
Egg consumption is not linked to a significant increase in blood cholesterol. Egg white does not contain cholesterol so there are no limitations on its consumption. As for the yolk, although it is true that it has cholesterol, its content of monounsaturated fatty acids and polyunsaturated fatty acids such as omega-3, which are beneficial for health, far exceeds that of saturated fat. They also provide proteins of excellent biological value, minerals such as iron and many vitamins.
- Avoid excessive consumption of salt and sugar.
It is important to look at the nutritional labeling to know which foods and drinks contain salt or sugar. Excess salt or sodium, as well as excess refined sugar, is unhealthy.
- Perform physical exercise every day.
Physical activity benefits our physical and mental health. We must not forget that performing 30-45 minutes of moderate aerobic exercise a day will not only help us burn calories, but will also help us prevent cardiovascular disease.