Everyone is entitled to celebrate, party and enjoy and themselves. But how should you celebrate without harming your health? Here is what to dip, what to sip, and which food you should feel free to pile onto your plate at your next party.
Mediterranean Diet – eating plan for a healthier heart
If you are looking for an eating plan that is healthy for your heart, the Mediterranean diet might be right for you. The things that you need to consider are choosing the right kind of food, limiting the amount of drinks, and exercising.
The Mediterranean diet pyramid includes all the food groups in proportions and the frequencies that contributes to a healthy or an unhealthy diet. It places the base foods of plant origin, that provides key nutrients and other protective substances that contributes to general well-being and to maintain a balanced diet. Therefore, they should be consumed in greater proportion and frequency than food located at the central and upper levels of the pyramid.
- Milk, dairy products, cheese – 1-2 times/day
- Fish, poultry, eggs – 1-2 times/day
- Nuts, legumes – 1-3 times/day
- Vegetables – unlimited
- Fruits – 2-3 times/day especially beetroot (Nitric oxide in beetroot relaxes and widens blood vessels. It also helps reducing the risk of cardiovascular disease.)
- Wholegrain – at most meals
- Plant oils (olive, canola, soy, corn, sunflower, peanut, and other vegetable oils) – at most meals
Multiple vitamins can also be taken in an appropriate amount. Limit your alcohol intake to moderate amounts. If you have heart or liver disease, refrain from drinking wine or any other kind of alcohol. In addition, regular exercise and weight control are also very beneficial.
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