What foods should be preferred for heart health? Experts points to the importance of the relationship between heart health and nutrition.
What foods should be preferred for heart health?
Pointing to the importance of the relationship between heart health and nutrition, experts said that about 7 out of every 10 people with diabetes over the age of 65 are known to have heart disease.
According to dietitians, who noted that blood sugar levels should be kept within the desired range and for this reason, food choices that protect heart health should be made, olive oil and canola oil should be preferred in oil selection. All kinds of fish and other aquatic products, as well as skinless white meat of chicken, turkey and other poultry, whole wheat and whole wheat bread can be consumed.
Fish and skinless white meat should be preferred
Dietitians listed the foods that should be consumed in the meat, chicken, fish and dried legume group and the foods that should be preferred less as follows:
Best choice: All kinds of fish and other aquatic products
Skinless white meat of chicken turkey and other poultry
Dishes of dried legumes with olive oil
Good choice: black meat of chicken, turkey and other poultry
Medium selection: dishes of dry legumes with meat.
Things to avoid: Products made from meat (sausage, salami, sausage, roasting, etc.), fatty sheep and beef.
The skin of chickens and other poultry
Good choice of whole wheat, bulgur rice and boiled corn
Dietitians listed the foodstuffs in the grain group from the best choices to the ones to be avoided as follows:
Good choice: Bran bread, whole wheat flour bread, rye bread, oat bread.
Bulgur rice, dried legumes with olive oil-bulgur-vegetable mixture dishes
Popcorn, freshly boiled corn
Medium choice: dishes such as pasta, spaghetti, ravioli with olive oil, oil or lentil sauce.
Things to avoid: All kinds of bakery products containing fat and sugar, biscuits, crackers, white bread.
Products with reduced fat should be preferred in the milk group
Good choice: Separated or reduced milk, yogurt
Precipitate, curd and other cheeses made from fat-separated milk.
Ice cream made from skimmed or low-fat milk
Milk desserts made from skimmed or low-fat milk
Things to avoid: Whole milk-yogurt
Ice creams made from cream
Puddings of sweets with the addition of chocolate
How should the fat group choices be?
Nutritional experts, who pointed out the fat groups that can be used to prevent heart diseases, listed them as follows:
Best choice: Olive oil, canola oil, olives
Good choice: soft margarine without trans fats, special margarine with reduced energy value added to vegetable sterol, nuts, peanuts, walnuts, oilseeds.
Medium choice: peanut butter (without sugar), mayonnaise, soy sauce, other salad dressings.
To be avoided: butter, inner fat, margarine, sugary nuts, peanut butter.
Orange tangerines should be preferred in fruit
Dietitians stated that the best choices in the fruit and vegetable group could be the best choices and that the best choice in the fruit group was orange, mandarin, grapefruit, cherry, strawberry and kiwi.
Top pick: Greens: Lettuce, cress, arugula, parsley
Types of cabbage, leeks, cauliflower, tomatoes, broccoli
Good choice: All other fresh vegetables except potatoes
Medium selection: Molasses, honey, jam, marmalade
Vegetable and fruit desserts
Things to avoid: Heavy desserts with chocolate and butter added.