Long live seafood!

Although there is no single universal product, which will make us healthy and beautiful, it is seafood could greatly enrich our diet - and, consequently, improve our health. Many studies have beneficial omega-3 fatty acids focus on fish - their main source. Salmon, sardines, tuna and even shellfish contain an abundance of omega-3 fatty acids, but we recommend that you include in the daily menu and other types of fish and seafood.

Get used to seafood

Enrich their daily menu of fish and seafood is easy. Here is a rule of replacement. Gradually replace the fish one or more other sources of protein, and at least twice a week to arrange "fish day". For example, you can start with tuna sandwiches for breakfast and sandwiches with sprats or sardines for lunch.

These tips will help you gradually introduce seafood daily diet:

• To start at least once a week, replace the standard breakfast or lunch seafood. Gradually accustomed to this innovation, increase the consumption of seafood to two times a week.
• Salmon and tuna nice refresh bored taste sandwich. Try to cook fish fillets or grilled over an open fire. Canned tuna or salmon is also suitable for making sandwiches with fish.
• Try for a change to marinate or cook fish fillets (such as halibut or salmon) on the grill. Fish kebab - a great dish of tough fish that lends itself heavily fried.
• Pay a visit to the supermarket - there is certainly possible to find canned fish, as well as all kinds of pickles and condiments for fish in assortment. And do not forget the classic seasoning for fish - good old lemon juice, garlic Garlic health: almost a panacea   and herbs.
• Keep on hand a couple of canned tuna - they come in handy when preparing breakfast or lunch in a hurry. For example, cooking or salad with tuna casserole with pasta and tuna only takes a few minutes (do not overdo it with mayonnaise!).
• Sandwiches and salads with seafood - perfect snack between meals, much better usual hamburgers and hot dogs.
• Teach children to such a diet from childhood, so that they develop the habit of healthy eating Healthy eating - do not limit yourself to eating Which will remain at the rest of his life.
• Instead of fried fish, choose fish and baked fish, grilled on an open fire or grill - it contains less fat.

Find a place on a plate for seafood

Many people around the world love seafood and eat them for pleasure, not for health benefits. Seafood have a number of advantages: they are extremely nutritious, delicious and affordable menu and form the basis of many people. Moreover, fish and seafood are often included in the traditional menu of many ethnic and religious holidays.

Can you compare the nutritional value of meat and fish?

Fish and shellfish - excellent sources of protein and low in fat. Total stogrammovaya piece of fish or seafood contains about 20 grams of protein, accounting for one-third of the recommended daily requirement for protein. Fish - an excellent source of high quality protein, containing a large amount of essential amino acids that are perfectly assimilated at any age. Seafood contain less fat and calories than beef, poultry or pork. Furthermore, seafood in excess comprise minerals such as iron, zinc and calcium (canned fish with osteomalacia).

The beauty of the seafood diet is that it can significantly enrich the diet. Fish and seafood - available, relatively inexpensive and very nutritious food, rich in protein and healthy fats and contributes to improvement of the body.

Balance cholesterol beneficial fats

High levels of "bad» LDL-cholesterol and low levels of "good» HDL-cholesterol levels also increase the risk of stroke.

Due to lack of HDL-cholesterol body can not rid the body of LDL-cholesterol, allowing it to accumulate on the walls of arteries, which eventually may lead to clogged arteries.

In protivoinsultnuyu diet includes at least saturated fat and a lot of useful, unsaturated fats.

When selecting the cooking olive or canola oil, biting a handful of walnuts, you can maintain a normal level of HDL-cholesterol and reduce the amount of LDL-cholesterol. This also promote regular exercise.

Besides it is necessary to abandon fat milk, cheese, sour cream and ice cream, as well as red meat.

If the level of cholesterol you have upgraded, you may need even more restrictive.

Eating more fruits and vegetables

Protivoinsultnaya diet can not be truly effective without a lot of fruits and vegetables.

When, in a recent study analyzed the food nutritionists and health status of 830 men found that those who eat fruits and vegetables three times a day, the risk of stroke is reduced by 22%.

On the one hand, fruits and vegetables - a rich source of dietary fiber, which has a property to reduce cholesterol levels. On the other hand, they have a powerful antioxidant that prevent the oxidation of cholesterol, and hence formation of fatty plaques on the walls of blood vessels.

Drink green tea

Green tea (green in particular, but also black) is a rich source of flavonoids and it must enter into protivoinsultnuyu diet. Regular intake of flavonoids by 73% reduces the risk of stroke compared to those receiving these substances are relatively rare.

Another reason for the effectiveness of green tea lies in the fact that it is rich in antioxidants, the benefits of which we have already mentioned above. Some experts believe green tea is a powerful antioxidant Antioxidants: the truth about the notorious benefits Than vitamins E and C.

Alcohol: good and bad news

Alcohol in small or moderate amounts can prevent stroke, and alcohol abuse can become a cause of stroke.

Recent studies have shown that the risk of stroke in those who consume small amounts of alcohol one or more times per week, only slightly lower than those who do not drink at all.

On the other hand, those who drink a lot (every day or several times a day), the risk of becoming victims of stroke, three times more than the nondrinkers.

Some scientists even believe that this risk is increased for them in as many as 6 times. They remind us that alcohol is a poison for the brain and in large doses can cause brain embolism, blockage of arteries ischemia Ischemia - when the brain fails to work And these violations are harbingers of stroke, which people tend not to notice.

A small amount of alcohol (for example, a glass of wine or beer a few times a week) can be included in protivoinsultnuyu diet, but people who drink a lot, or have to significantly reduce the consumption of alcoholic beverages, or eventually face a serious threat to their health and life.

Limit salt intake or even abandon it

Probably, the salt and does not increase blood pressure but, nevertheless, it is able to destroy brain tissue, causing the mini-strokes. That is the conclusion reached by scientists who conducted experiments on rats. One group of animals were given food with low salt and other feed is very salty food.

Within 15 weeks of 100% of the rats who were sitting on the "salt diet," were killed. In another group, eat foods low in salt, 12% of the rats died.

In the brains of dead animals from the first group were found damaged arteries and dead tissue - the consequences of a series of mini-strokes.

Doctors strongly recommend to reduce the amount of salt intake, especially for people over 65 and those whose close relatives had a stroke.