Very bad food habits
A group of researchers from the UK and the US have found a link between eating habits and mortality. It turns out that almost half of all deaths from heart attack, stroke, and diabetes is directly related to what we eat.
How this looks the most "deadly seven"? All your "enemies" in this list!
7. Sweet drinks
Sweet drinks greatly increase the content of sugar in the blood and does not bear almost no nutritional value. Responsible for 7 and 4% of deaths from heart attack, stroke and diabetes.
This category includes bottles of cola, fruit juices with added sugar, sports drinks, energy, milkshakes and even with the addition of the usual tea and coffee if you drink it with sugar.
What to do: Replace sugary drinks at dinner with clean drinking water, give up coffee and tea with sugar, and milk shakes are used instead of syrup, pieces of fruit or berries. The main thing - do not change the "flea", going from sugar to artificial sweeteners (they only increase the appetite and forced to eat more).
6. Lack of fruits
The lack of fruits are responsible for 7, 5% of all deaths. The World Health Organization recommends that each person eat at least 5 servings (about 400 grams) of fruit and vegetables a day. Portion - is, for example, an apple, a pear or a handful of strawberries. According to statistics, only 9% of our compatriots are eating enough fruits and vegetables.
What to do: adds to the breakfast an apple, a banana, a handful of fresh or frozen berries, instead of orange juice from the package you eat real orange, "snacking" fruit rather than biscuits or scones.
5. Lack of vegetables
All clear: fresh vegetables - it is expensive, especially in winter. But it can not be without them. The lack of fresh vegetables - the perpetrator of 7, 5% of all deaths. What to do: choose vegetables in season (for example, in the summer - tomatoes, cucumbers, peppers and winter - cabbage, carrots, pumpkin) are added to the food fresh herbs, which you can buy or own grow on a windowsill, and in the winter use frozen vegetables that much cheaper than fresh.
4. Lack of omega-3 unsaturated fatty acids
acids with this long and complicated name there in fatty fish (salmon, trout, tuna, sardines, mackerel). No wonder the indigenous inhabitants of Greenland, who more than anyone in the world to eat fish, most are unaware of heart disease. In addition, omega-3 fatty acids are responsible for the skin's health, strength and beauty of hair and nails. Lack of omega-3 is responsible for 7, 8% of deaths.
What to do: to save money, do not buy chilled and frozen fish. Good help - canned in its own juice or oil, as long as they were made in the vicinity of places of catch, rather than 1,000 km to the nearest beach. If you can not stand even the smell of fish, do not worry: the omega-3 fatty acids are in walnuts, flaxseed, pumpkin seeds, olive oil, asparagus, beans.
3. Processed meats
You must have heard that the sausages, ham, smoked - is very harmful. Processed meat products are responsible for 8, 2% of deaths. The fact that they contain a lot of salt and nitrites. WHO estimates that if every day to eat just 50 grams of processed meat, it increases the risk of cancer of the rectum and some other cancer by 18%.
What to do: instead of salami and sausages better eat baked full chicken breast or turkey (by the way, is a great option for a sandwich).
2. Lack of food nuts and seeds
If people ate more nuts and seeds, can be avoided 8, 5% of all deaths.
Nuts and seeds - a real natural storehouse of vitamins and minerals. Walnuts much potassium, magnesium and iodine, in filbert - B group vitamins and folic acid, almonds - phosphorus, magnesium, iron, copper, sunflower seeds - magnesium, vitamin E, and D.
What to do: run out and buy a bag of nuts do not need to, remember, they are not only useful, but also scary calories. To get the maximum benefit, it is sufficient to consume 30-50 grams (a small handful) of nuts a day.
1. Excess salt
And here is our champion! excess salt - the dreaded "killer" on the conscience of which almost 10% of deaths. Excess salt retains fluid in the body, increasing the burden on the heart and kidneys. WHO recommends that adults and children over 7 years old should consume no more than 5 grams of salt per day (one teaspoon). Do not forget that, in addition to salt dishes at home, there is bread, sauces, baked goods, prepared foods, and to increase their shelf life, manufacturers do not skimp on the salt.
What to do: to start to minimize the consumption of herring, pickles and other canned vegetables. Preparing a meal, try instead of salt to use more spices. The salty taste is enhanced sour, so even slightly salted salad is delicious with lemon juice and fresh herbs, and meat - apple or cranberry sauce.