美國心臟協會（簡稱AHA，American Heart Association）十大飲食建議

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美國心臟協會：改善心臟健康的十大飲食模式｜天下雜誌
美國心臟協會（簡稱AHA，American Heart Association）2021年發表最新

該如何改善心血管的健康？10個習慣帶您一起來看→

調整能量的攝入和消耗，以達到並保持健康的體重。

多吃各種水果和蔬菜。

選擇全麥食品和產品。

選擇健康的蛋白質來源：主要是植物，定期攝入魚類和海鮮，以及低脂或無脂乳製品。 如果需要肉類或家禽，請選擇瘦肉和未加工的形式。

使用液體植物油而不是熱帶油，如椰子油和棕櫚油，以及部分氫化脂肪。

選擇最低限度加工的食品而不是超加工食品。

盡量減少攝入添加糖的飲料和食物。

選擇和準備少鹽或不含鹽的食物。

如果你不喝酒，就不要開始； 如果您選擇飲酒，請限制攝入量。

無論食物是在何處製備或食用的，都應遵守本指南。

 10 requirements for hearth health

Central to the AHA’s guidance are these requirements for a heart-healthy dietary pattern:

1. Adjust energy intake and expenditure to achieve and maintain a healthy body weight.
2. Eat plenty and a variety of fruits and vegetables.
3. Choose whole grain foods and products.
4. Choose healthy sources of protein: mostly plants, a regular intake of fish and seafood, and low-fat or fat-free dairy products. If meat or poultry is desired, choose lean cuts and unprocessed forms.
5. Use liquid plant oils rather than tropical oils, such as coconut and palm, and partially hydrogenated fats.
6. Choose minimally processed foods instead of ultra-processed foods.
7. Minimize the intake of beverages and foods with added sugars.
8. Choose and prepare foods with little or no salt.
9. If you do not drink alcohol, do not start; if you choose to drink alcohol, limit the intake.
10. Adhere to this guidance regardless of where food is prepared or consumed.