Decalogue for a healthy diet
1. Maintain a healthy weight
You must know your ideal weight, and try to stay as close to that weight as possible. We must know our body mass index (BMI) and try to reach and maintain it.
The Body Mass Index is used to define the weight status of the person, and is calculated from the formula: weight (kg) / height (m)2. It is considered overweight, a BMI between 25 and 30 and obesity as BMI equal or above 30. Example: A person weighing 90 kg and measuring 1.80 will have a BMI of 27.7 and another weighing 70 kg and measuring 1.80 will have a BMI of 21.6.
Reach a balance between the calories that enter and are removed from our body. If you consume more calories than you spend, you gain weight. Being overweight is not good for health.
2. Eating different varieties of foods that are healthy for us
The composition of the diet should be varied. We must use common sense to eat foods that we enjoy and avoid those that hurt us. Many foods have a high caloric content, but it is empty calories that provide few nutrients.
3. Try eating more whole grains
Whole grains promote our health in way that refined grain flour doesn’t, as it doesn’t have fiber content and some important nutrients.
4. Eat more fruits and vegetables
Nutrients and antioxidants present in fruits and vegetables, especially raw, help protect against many serious diseases, like cardiovascular disease and cancer.
5. Reduce saturated fats and cholesterol
The total fat content can be 30-35% of total energy, with saturated fat less than 10% and preferably less than 7%, polyunsaturated less than 7%, and monounsaturated between 15-20%. Cholesterol in food should be below 300 mg / day. We need to eat larger proportion of birds and fish (blue and white), since these foods have less saturated fat and cholesterol, compared with red meat. Too much saturated fat and cholesterol is not good for the heart or blood vessels. Skim milk is healthy because it provides calcium, avoiding saturated fats and cholesterol.
Olive oil, the basic constituent of the Mediterranean diet, is and must remain as the fundamental culinary fat in Spanish diet.
Vegetable oils, especially olive oil, contain monounsaturated fatty acids or "good fat" and no cholesterol. They also provide antioxidants. It is preferable to use olive oil.
6. Avoid excessive consumption of salt and sugar
You must know what foods and drinks contain hidden salt or sugar. Too much salt or sodium, and excess sugar is not healthy.
7. Provide sufficient minerals
Consume products that have the proper elements and vitamins. It is important that the diet provide the essential nutrients our body needs, including minerals, trace elements and vitamins.
8. Eat fruits or nuts as an appetizer or snack
Fresh or dried fruits and nuts are always healthy snacks if are consumed in moderate amounts. Avoid products with too much sugar, salt, preservatives or hydrogenated oils and fats.
9. If you drink alcoholic beverages, consumption should be moderate
Moderate consumption of alcohol is healthy for most adults, except for those belonging to certain risk groups (increased triglycerides, diabetes mellitus and liver disease among others). We must be informed by our doctor about whether or not to drink in moderation (2 glasses of wine a day). Drinking with meals is healthier than drinking on an empty stomach. The wines are healthier than other alcoholic beverages for their antioxidant content.
10. Do exercise every day and avoid smoking
Physical activity benefits our overall health, including the maintenance of weight and condition of our heart. Any physical activity is always better than being sedentary.
Finally, we must remember that the consumption of snuff lowers life expectancy and predisposes to chronic diseases (cardiovascular, pulmonary and cancer). Therefore, we recommend that you do not smoke.
Enjoy the meal, either at home or away. Try the healthy foods that are part of the culture and traditions of our country.
Source: Foundation of Familiar Hypercholesterolemia