Skip to 0 minutes and 10 secondsThe following slides I will suggest some of the foods for the protection for your hearts and vessels. Eat a diet low in saturated fat, cholesterol, salt, and processed, refined foods (both fat and sugars) and also eat high-fiber foods everyday such as green leafy vegetables. Eat plenty of the whole grains fruits and vegetables because they are low glycemic index food. Exercise or have a regular active lifespan especially, including walking. You can choose any activity which are suitable for the elderly. Keep body fat low. You can see the body fat will increase with the increase the age but you still can have the healthy diet to keep your body fat low. What are the foods for protection for our heart and vessels?

Skip to 1 minute and 11 secondsWe will suggest increase your soluble fibers for a 5 to 13 servings fruit and vegetables. And resistant starch. You can consume whole or partly-milled grains and seeds, cornflakes and have soya proteins more than 25 gram per day because they have rich in plant steroids which are not of animal steroids, so is good for your health. Other for production for heart and vessels for example into antioxidants vitamins and minerals. What are the antioxidant vitamins and minerals? Such as beta-carotene. It's a kind of pro-vitamin A type, Vitamin C, E, selenium. So if you include all this for the abbreviation is ACES. It is easy to remember.

Skip to 2 minutes and 24 secondsAnd also the polyphenols such as resveratrol flavonoids or zinc and consume proper intake of alcohol one to two units per day. Safe intakes are no more than three to four units per day for men and two to three units per day for women.

Skip to 2 minutes and 51 secondsAnd also you have to build better bones. Get moving! Regularly exercise. Eat a diet rich in fruits and vegetables such as Vitamin C, vitamin K, potassium, and magnesium intake. Get vitamin D from the sun or from supplements. If you can not get Vitamin D production from the sun you probably can take some vitamin D supplements. Get calcium from plant foods and fortified products. So, youcan eat grans, leafy vegetables, that contains more calcium in these vegetables. and also you can get the calcium from the fortified milk or other fortified brands. Avoid some excessive bone loss foods such as limit salty foods. Avoid protein from animal sources.

Skip to 3 minutes and 52 secondsSo you can have more plant and applying sources of from of the proteins not the proteins from animal sources. Keep away from smoking avoid caffeine Finally I show a cartoon pictures. It said "I can assure you this is the finest anti-aging formula money can buy." And I should knowbecause I have been selling it for over 150 years. So best wishes to everybody. Hope everybodycan have the healthy life and longest life expectancy. Thank you for your listening

Protection for heart, brain and bones

It’s important to keep your organs healthy while aging, especially your heart, brain, and bones.

In this video, Prof. Chao will introduce some important advices about how to eat to protect your heart, brain, and bones. Please do read the related article whose link is listed below. It might give you a whole picture about why you should keep these organs healthy. Also, you may express your thoughts in the next discussion.

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This video is from the free online course:

Introduction to Nutrition and Food Safety

Taipei Medical University