Chief nutritionist of the Ministry of Health Viktor Tutelyan: thanks to proper nutrition, up to 80% of heart attacks and strokes can be prevented.
Nutritionist Tutelyan reminded that many Russians eat incorrectly – their diet contains too little fresh plant food and too much saturated fat, sweets and processed foods.
“Eating disorders contribute 30-50% to the development of diseases such as cardiovascular, oncological, gout and osteoporosis,” the expert said in a commentary to AiF.
The nutritionist shared his opinion on how adults and especially the elderly should eat. According to Viktor Tutelyan, their diet should follow two key rules.
- Rule one: the caloric content of the diet should not exceed the energy expenditure of a person, so that excess weight, obesity and related diseases do not appear.
- Rule two: nutrition should provide the body with useful substances, including protein, unsaturated fatty acids, vitamins and microelements.
Taking these rules into account, nutritionist Tutelyan spoke about the most necessary products for mature and elderly people.
Here is what, according to him, should definitely be included in the diet:
- Vegetable oils and fish – they contain mono- and polyunsaturated fatty acids;
- Not too fatty fermented milk products – they maintain the bacterial balance of the intestinal microflora;
- Vegetables and fruits, whole grain bread – they are rich in dietary fiber, which also improves the intestinal microflora;
- Millet, rice, oatmeal, prunes – these are products containing magnesium and potassium;
- Citrus fruits, rose hips – sources of vitamin C;
- Whole grain bread, legumes, buckwheat, oatmeal and millet, dairy products, fish are sources of B vitamins.
- Fish, cod liver, dairy products are sources of vitamin D.
The expert stated that most often Russians have a deficiency of vitamin B2, vitamin D, beta-carotene. Tutelyan noted that in conditions of a not very varied diet, you can take multivitamins.
Earlier, the MedikForum.ru portal wrote about which products are considered the most harmful to blood vessels.
Important! The information is provided for reference purposes. Ask a specialist about contraindications and side effects and do not self-medicate under any circumstances. At the first signs of illness, consult a doctor.
Viktor Tutelyan Healthy lifestyle Chief nutritionist of the Russian Ministry of Health