Bread, Grains, Vegetables, Legumes, Fruits, and Berries
Bread and grain products should be included in the menu every day. You can eat whole grain bread, Sepik, dark rice, whole grain pasta, oatmeal porridge, and buckwheat porridge. The high content of dietary fiber (or fiber) in whole grains helps lower cholesterol levels. It is recommended to avoid white flour products.
Vegetables and legumes are an irreplaceable source of vitamins, minerals, and dietary fiber. The vegetables should be stewed, although they can also be chopped and eaten raw. It is useful to eat more beets and pumpkin, inexpensive domestic vegetables. If, for example, you eat one more servings of vegetables and fruits per day, the risk of cardiovascular diseases decreases by 4%, the risk of a heart attack by 6%. Vegetables can help lower high blood pressure. It is recommended to eat vegetable salads with vegetable oil daily. You need to eat at least 300-400 grams of vegetables per day.
Berries and fruits provide the body with vitamins, carbohydrates, and minerals, as well as antioxidants. You can season porridge with berries and juices. Products of this group should be eaten daily in an amount of about 200 grams.