To prevent cardiovascular disease, the key lies in changing lifestyle and dietary structure. As for how to prevent cardiovascular disease? The following are a few suggestions:
1. Quit smoking.
2. Reduce life stress.
3. Develop the habit of regular exercise, and consume at least 200 calories per day through physical activity (for example: a 60-kilogram person walking for an hour, swimming for 30 minutes, or playing basketball for 30 minutes, etc.)
4. In your diet, avoid consuming foods rich in cholesterol, such as animal offal (pig brain, pig liver, pig kidneys, etc.), crab roe, shrimp roe, fish roe, etc., and limit egg yolks to two per week.
5. Eat less fried, grilled, or oily food, and avoid eating high-fat content foods such as rich broth, fatty meat, and pork skin, chicken skin, and other animal-based fats.
6. For cooking oil, choose those with high levels of monounsaturated fatty acids, such as olive oil, canola oil, and rapeseed oil, and use less oil with high levels of saturated fatty acids, such as lard, beef tallow, chicken fat, butter, coconut oil, palm oil, and frying oil, etc.
7. Reduce the intake of trans fatty acids to reduce the increase in low-density lipoprotein cholesterol. Trans fatty acids are mostly found in foods made using hydrogenated vegetable oil and shortening, such as cakes, pastries, fast food.
8. You can consume more high-fiber foods, especially those rich in water-soluble fiber.
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