Can the perfect nutrition replace exercise
CHD - diet and exercise are important
Diet for CHD - what is cheap?
There are no miracle diets, but a balanced diet has been shown to be good for people with CHD:
- Prefer fresh fruits, vegetables, legumes and whole grains. Fiber promotes heart health.
- You don't have to eat a low-fat diet. But replace saturated with unsaturated fatty acids, such as butter with olive oil when frying. Nuts and fatty sea fish are also good for the heart - better than fish oil capsules. Caution is advised with so-called trans fats, which are produced during the industrial hardening of fat. They can be found in fried foods, baked goods or margarine, for example.
- You should only drink alcohol in moderation. The maximum amount is 10 g of pure alcohol per day for women and 20 g for men. This corresponds to 1 glass of wine 0.1l for women and 0.2l for men. Alcohol in these small amounts is not harmful to the heart. But: There is no reason to start drinking red wine because of the CHD.
- If you are normal or overweight, you should stop gaining weight. A balanced diet and exercise can help.
Why is exercise good for me?
Physical activity can reduce mortality from cardiovascular disease and improve the quality of life. It also has a beneficial effect on blood pressure, blood lipid levels, body weight and blood sugar. However, symptoms can also occur with physical exertion and CHD. It is therefore important to adapt the type and scope of the training to your own resilience.
How much exercise is good for me?
If nothing speaks against it from a medical point of view, at least 2 hours of endurance training per week is recommended. It is good to spread the training over several days and shorter units. For example, cycling, swimming and Nordic walking are suitable. Dancing or aerobics also keep you fit. Find an activity that you enjoy. It is important that you do not feel any discomfort while exercising, but that you feel a little strained. Light sweating is also a good sign. You should breathe a little faster than normal, but you should still be able to chat in full sentences. For some people, more intensive training or strength training is also an option after consulting a doctor.
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