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Tips About Eating For A Healthy Heart
In our modern world, high bad cholesterol, or a questionable diet, is something we all experience at some point in our lives.
Even when things are just about perfect, it's going to be impossible to eat healthy every day of our lives. Still, eating healthy for your heart is something everyone should always try to do, especially if you wish to restore your health and reduce your risk for heart attacks.
Food and your heart
We know this much for certain: A diet high in saturated fats will probably raise your bad cholesterol. Bad cholesterol is a major risk factor for heart disease.
People who are overweight or obese are more prone to heart disease.
Another risk: 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, try to implement the following tips.
Its good to eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are good too, although a Omega 3 supplement 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 until they achieve lower cholesterol levels.
Monounsaturated fats, such as olive oil, will help protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce. It's so good for you that recent studies have shown that even the smell of olive oil can help you lose weight.
Eat plenty of fiber
Fiber can help control your cholesterol. Fiber is found in fruits, vegetables, and in whole grain products. It also helps control sugar absorption as well, and helps you keep your digestive system healthy.
Choosing the right carbohydrates
Eating for heart health 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 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.
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