Eating For A Healthy Heart
Bad cholesterol or a bad diet is something we all experience at some point in time. It’s impossible
to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart
is something everyone should try to do, especially when it comes to restoring health and reducing
Your heart and food We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.
To help prevent heart disease and improve your health, put the tips below to good use.
Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.
Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein.
Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.
Plenty of fiber
Fiber can help you control your cholesterol. You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and
pastries. Eating a lot of sugar isn’t good for your heart disease at all. Healthy carbohydrates
involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet.
Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip
your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the
oven in foil.
Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.
As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.
Eating For a Healthy Heart
Angina is caused by a narrowing of the coronary arteries that supply the heart, which reduces the amount of blood that can flow through them, and results in an inadequate supply of oxygen to the heart muscle.
The narrowing results from build-up of cholesterol deposits and the breakdown products of blood clots. The attacks most commonly occur when the heart is required to work harder than usual, for instance during periods of exercise, cold weather or strong emotion, or after large meals.
All experts agree that the build-up of fatty deposits on the inner walls of the arteries is the cause of angina. This means that eating the right foods can really make a difference.
It will certainly help to prevent the condition getting any worse, and may even improve it. Recent scientific discoveries have shown that certain foods and nutrients can help protect the heart and blood vessels against disease against disease.
Perhaps the most important element in a diet designed to counter angina is a large intake of fresh fruit and vegetables, because these contain high levels of anti-oxidant vitamins(A, C and E). These ‘mop up’ free radicals-harmful molecules that damage the body’s cells and play an important part in triggering narrowing of the arteries.
You should also try to include foods containing the B group of vitamins in your diet every day. Recent research has shown that these may help to lower the level of an amino acid called homocysteine, which is thought to accelerate the oxidization of ‘bad’ cholesterol (or LDL).
Try especially to include folic acid (found in liver, kidney, greens, fortified cereals and eggs), B6 (in fish, egg yolks, wholegrain cereals, bananas, avocados, nuts and seeds) and B12(in rye, sprouted seeds, pulses, eggs, kidneys, liver and milk).
As well as aiming to cut your overall fat intake, you should choose fats from non-animal sources(such as olive oil, sunflower and safflower oil and nut oils), and avoid ‘trans-fats’ -hydrogenated fat widely used in processed foods such as some margarines, biscuits, cakes and pies.