Is your diet healthy today?

Today, Americans have made some progress in improving the quality of their diets, but they are far from reaching the desired level. Recently, researchers have found that in the 13 years from 1999 to 2012, a healthier diet can effectively prevent more than 1 million deaths, and at the same time can reduce the number of heart disease patients by 8.6%, 1.3 % Of cancer patients and 12.6% of patients with type 2 diabetes.

The index for measuring diet quality has increased from 40 to 48, but there is still a long way to go before the perfect index of 110 points; and most of the improvement comes from two steps, namely, reducing the intake of trans fatty acids (to a large extent) This is because the government has banned the use of trans fatty acids) and reduced intake of sugary drinks. But most of the key components of a healthy diet seem to have made little progress.

An analysis from the Pew Research Center shows that when people consume more chicken and less beef, they may consume 36 pounds of cooking oil per day, which is 50% of the American The intake level was three times that of the previous year, and the average calorie intake of each person was 23% higher than at that time; of course, this also seems to be directly related to the increasing obesity rate of the population.

However, it seems that only small changes may have a certain effect. For example, research reports have found that the method of converting people’s average diet to reduce the risk of heart disease may not be complicated, that is, eating more fish , Fruits and vegetables food, At the same time reduce the intake of full-fat dairy products and meat.

Maybe we don’t know where to start? Then go step by step from now on. Eat 3 ounces of fish and 3 ounces of fresh fruits and vegetables every week, and eat more lean protein every day. This diet can promote healthier blood vessels and reduce inflammation. Thereby effectively inhibiting the occurrence of heart disease.