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An international group of scientists has created recommendations for the most beneficial diet for the cardiovascular system. An analysis of the diets of 245 thousand people from 80 countries made it possible to formulate five key principles of healthy eating, RG.RU reports with reference to the Doctor TV channel.
The result was five simple rules for planning a menu for the week:
1. Include vegetables or fruits in every meal. Pomegranates, bananas, persimmons, tomatoes, pumpkins, onions and bell peppers are especially good for the heart.
2. Consume dairy products twice a day. The calcium and potassium they contain help prevent hypertension and angina.
3. Add a serving of nuts to your diet daily. Walnuts, almonds, hazelnuts, pine nuts and pistachios are preferred. They help normalize blood pressure, lower cholesterol levels and increase vascular elasticity.
4. Include legume dishes in your menu three to four times a week. They help regulate cholesterol levels and protect against free radical damage.
5. Eat fish at least twice a week, but not fried. The omega-3 fatty acids it contains reduce the risk of thrombosis and improve blood flow.