Low cholesterol and blood pressure lowering
A healthy and varied diet contains little salt, a lot of unsaturated fats, sufficient fiber and plenty of vitamins and minerals. And luckily that can also be very tasty! Healthy recipes for heart and blood vessels.
The Dutch Heart Foundation applies nine rules for good, tasty and healthy food that help to keep blood pressure low, prevent elevated cholesterol and help keep the heart and blood vessels in good condition.
1. Eat well
Eat mainly products that you like. There are plenty of tasty products that are tasty and healthy.
2. Eat a varied diet
Don’t eat the same thing every day. Choose foods from each of the 4 groups each day:
- vegetables and fruit
- bread, (breakfast) grains, potatoes, rice, pasta and legumes
- dairy, meat, fish, egg and meat substitutes
- fats and oil
3. Don’t Eat Too Much
Not everyone can eat the same amount. The older you are, the fewer calories you need. Your physique, amount of physical exertion and gender are also important.
4. Eat a lot of fruits and vegetables
Eat at least 250 grams of vegetables and 2 pieces of fruit per day. Also have fresh fruit for breakfast or make a salad for lunch.
5. Eat enough fiber
Dietary fiber is good for digestion and cholesterol levels. Opt for whole grain products. Fruit and vegetables also contain a lot of fiber.
6. Eat less saturated fat
Unsaturated fat is good and saturated and trans fats are bad. Too much saturated fat and trans fat raises the cholesterol level in the blood and this increases the risk of cardiovascular disease
7. Be careful with salt
Salt raises blood pressure. Add little or no salt to the meals and avoid ready-to-eat products. They often contain a lot of salt.
8. Drink enough
Drink at least one and a half liters a day. Water, tea, milk, soup: everything counts.
9. Don’t drink too much alcohol
For women, a maximum of 1 glass of alcohol per day applies and for men it is recommended to drink a maximum of 2 glasses of alcohol.
Some tasty, healthy recipes:
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