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Friday, February 10, 2012

Healthy Diet for a Healthy Heart

By Ming Mancini

Bad cholesterol or a bad diet is something we go through at some point in time. It's not possible to consume healthy our whole lives, although we may try hard to do it. Eating healthy for your heart is one thing everyone needs to try to do, especially when it comes to restoring health and minimizing heart attacks.

The connection between 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.
1. 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.
2. Choose 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 for example olive oils will help you protect your heart. Olive oil is a great option for cooking, dressing, as well as a dipping sauce.
3. Lots of fiber. Fiber may help you moderate your cholesterol. You can find fiber in whole grain products to help manage sugar absorption as well, that will help you keep your digestive tract healthy.
4. Selecting healthier carbohydrates. Eating for your heart includes keeping away from sugary foods like candy, cookies, cakes, and pastries. Eating lots of sugar is not good for your cardiovascular disease at all. Healthy carbs involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You have to make vegetables and fruits the primary facet of your diet program.
5. Try healthy cooking methods. Stir frying and sauting with olive oil or canola oil are both great techniques, while you shouldn't dip your food in batter and fry it anymore. If you cook chicken, take out the skin and bake it in the oven in foil.
Rather than frying your fish it is wise to bake it. Steaming your vegetables can help maintain the most nutrients. You need to use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or making use of 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.
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