The contents of this page have been produced by a team of physicians and experts of the Italian Institute of Telemedicine in compliance with the recommendations of the latest medical and scientific guidelines. Institutional communication not subject to authorisation pursuant to the Ministerial Decree 23/02/2006.
A proper nutrition and healthy lifestyles help to stay healthy and to prevent diseases.
It is important to start well, but above all to persevere to keep the achieved result. The physician can be very helpful in personalizing the advice on appropriate lifestyle, then checking the achieved results. It’s sufficient to follow a few simple rules to live better and healthier.
Exercise
- Make regularly aerobic exercise (walking, cycling, swimming, jogging, etc.) for no less than 30 minutes a day and for at least 3-4 days a week
- Exercise can help burn excess lipids and glucose
- 10 thousand steps a day help you stay fit and prevent cardiovascular diseases
Calories
- Reduce your caloric intake with the diet (<2.000 Kcal per day) and avoid “snacks” away from meals
Lipids
- Reduce the intake of saturated fats mainly contained in red meat, butter and full-fat cheeses
- Prefer white meat to red meat
- Eliminate the consumption of so-called “trans” fats, present in margarines and in products prepared with them
- Prefer mono – and polyunsaturated fats (olive oil, seed oils, blue fish), without exceeding 25-35% of the total caloric intake from lipids
- Increase consumption of fruit and vegetables, rich in fiber and antioxidants
- Have fish in your diet at least a couple of times a week
- Take eggs in moderate quantities (twice a week)
- Prefer skimmed milk and yogurt and low-fat cheeses (ricotta, mozzarella)
- Avoid condiments and fried food
Sugars (carbohydrates)
- Take sugars (carbohydrates) with moderation
- Prefer complex sugars (pasta, bread, rice, preferably wholemeal)
- Avoid simple sugars (ice creams, sweets, jams, sugary drinks)
- Sugars turn into fats if they are not burned
Smoke and alcohol
- It is reasonable to take moderate amounts of alcoholic beverages that have protective properties for the arteries (1-2 glasses of wine per day)
- Avoid spirits
- Excessive intake of alcohol leads to excess calories
- Smoke releases toxic substances to the wall of the arteries that accelerate the processes of atherosclerosis
