After 40 years, the metabolism slows down, and the risks of cardiovascular diseases, high pressure and poor cholesterol increase. The Scandinavian diet can become a reliable ally in the struggle for great health.
Such a diet is based on the power style, inspired by the traditions of the northern countries: Denmark, Finland, Iceland, Norway and Sweden. The basis is whole grain products, vegetables, berries, legumes and fatty fish. As you can see, nothing complicated.
Studies have shown that those who adhered to this diet lost an average of 1.8 kg more than participants in other programs. And if you add regular sports, the result comes faster and is fixed for a long time.
This power plan is similar to the diet Dash against hypertension. The study participants in 12 weeks showed a decrease in blood pressure and in general improvement of well -being.
Starting from the sixth week of such a diet, the level of “poor” cholesterol will begin to decrease, which means the risks of the development of cardiac and vascular diseases are reduced. By the way, a study with the participation of 55 thousand people showed that in men the risk of diabetes decreased by 38%, in women – by 25% after such a diet.
The following products are based on the diet:
- Vegetables – more than 400 g per day, including cabbage, root crops, legumes, potatoes.
- Fruits and berries – they need to be eaten about 300 g per day.
- Poultry meat or low -fat red meat – 85-100 g per day.
- Whole grain products – more than 75 g per day. These include ordinary rye, barley and oats, as well as flakes, crackers, bread.
- Nuts without salt and oil – at least 30 g per day.
- Fish and seafood – 2-3 servings per week. It is better to choose fatty fish, such as salmon, mackerel, herring.
- Fresh herbs – it is recommended to add them to the diet as often as possible.
- Rapse or canoline oil.
- Eggs and dairy products.
- Algae, plants from wild nature and mushrooms.
- Game meat: venison, rabbit. You can eat in small quantities.
And the following positions must be strictly excluded from your diet:
- Sugar -added products
- Processed meat (sausage, bacon)
- Fast food and salty semi -finished products
The Scandinavian diet is not just a trend. This is a sustainable and reasonable meal that can help you improve your health, lose excess and even contribute to the care of ecology.
Important: this information is not a replacement for a doctor’s consultation. The body's reaction to changes in nutrition can depend on individual physiological characteristics, genetic predisposition and health status. Before starting changes in the diet, it is recommended to consult a dietitian or attending physician to ensure the safety and effectiveness of the selected measures.
