Tips on how to “eat healthy”, doctor Nguyen Tien Dung, Deputy Director of the Stroke Center, Bach Mai Hospital, said that saturated fat is usually solid at room temperature.
Foods with saturated fat include: beef; sheep; pork; poultry, especially the skin; Beef tallow (animal fat); lard; cheese; coconut; palm oil; palm kernel oil… full-fat dairy products, eggs.
Because they are usually solid at room temperature, they are sometimes called “solid fats.” Some grilled and fried foods also contain high levels of saturated fat.
Dr. Dung said, saturated fat can cause health problems because it increases cholesterol levels in the blood.
Therefore, Dr. Dung recommends that, for good health, people should choose a diet that limits only 5% to 6% of calories from saturated fat. Pixabay illustration
“The American Heart Association recommends limiting saturated fats – they are found in butter, cheese, red meat and other animal-based foods and tropical oils. Saturated fats are scientifically proven can increase bad cholesterol, thereby leading to an increased risk of cardiovascular diseases and increased risk of stroke,” Dr. Dung emphasized.
Therefore, Dr. Dung recommends that, for good health, people should choose a diet that limits only 5% to 6% of calories from saturated fat.
To do this, everyone needs to follow the following principles:
– Balance calorie intake with calorie consumption needs to achieve and maintain a healthy weight.
Choose whole grains, lean meat and plant-based proteins, and a variety of fruits and vegetables.
– Limit salt, sugar, animal fats, processed foods and alcohol.
To have a heart-healthy diet, we should choose lean meat and skinless poultry. Limit food preparation with tropical oils such as coconut oil, palm oil, palm kernel oil…
Prioritize a diet that favors fish and nuts. Maybe, we can try replacing some meats with beans or legumes. Increase the amount of fruits, vegetables and whole grains in your diet to help your body absorb fewer calories.
Increase the addition of fish to your menu for better health. Pixabay illustration
Specifically, eat more fish; Eat more nuts; Use more avocado; Choose good cooking oil made from rapeseed, olive, peanut, soybean…; Substitute fat-free and low-fat dairy products for full-fat products. For those who eat meat or poultry, choose the leanest varieties.
Besides, Dr. Dung also said that to limit strokes, people need to increase activity and exercise properly.
“Recent American research published on the Daily Mail website tracking the activities of more than 7,500 people over the age of 60 showed that: People who sit and watch TV for one hour a day have a 14% increased risk of stroke.
People who were inactive for 13 hours or more after waking up in the morning had a 44% higher risk of stroke than those who were inactive for less than 11 hours.
This study also shows that the risk of stroke can be reduced with exercise. Light exercise 3.5 hours per week (including doing housework or walking around the house) can reduce the risk of stroke by 26% compared to moving less than 2 hours per day.
People who spent 14 minutes or more doing moderate or vigorous exercise such as brisk walking, cycling or even gardening had a 47% reduced risk of stroke compared to those who exercised less than three minutes a day.
The optimal amount of moderate exercise for people in their 60s is about 25 minutes a day… Thus, to have good health, we need a healthy diet and exercise regimen. Exercise actively,” Dr. Dung analyzed.
