A Good Diet to Have a Healthy Heart
Jesse Miller asked:
Heart is the most vital organ; it pumps blood to all other parts of the body. Its preservation is of foremost importance. To avoid heart strokes and attacks you need to follow a healthy diet plan which ensures a good health of your heart.
Cut down on your fat consumption
No doubt fat makes an essential part of your diet, but you need to cut down the amount and especially on your saturated fat consumption. Instead of frying; grill, boil or roast your meals. Reduce your red meat consumption and avoid junk and fast food. Lower your consumption of mayonnaise, butter and all other dairy products; instead switch to lo fat yogurt, cheese and skim milk. Oily fish can prove to be a healthy food for your heart like sardines and herring. You can have pickles, lemon juice or soya sauce with your meals and you can top your desserts with yogurt, jellies or mousse.
Eat less sugar
Sugar increases blood pressures and your vulnerability to diabetes and obesity. Avoid eating sweets, toffees, cookies, candy and don’t drink soft drinks (a can may contain 10-12 spoonfuls of sugar).
Solid foods
Include bread, cereals, rice, potatoes, beans and pasta in your food selection. Even if you’re not much fond of these foods then try making different dishes. Bake or roast your potatoes, butter or bake your beans, have porridge or bread and jam (a thin layer) in breakfast. Eat more salad, chop your vegetables; make different soups of vegetables and juices of fruits and carrots.
Eat super foods
Super foods are very effective in protection against heart diseases and these include fresh vegetables, fruits, onions, garlic, oily fish, carrots and yogurt.
Amount of calories
Ensure that you’re taking enough calories to have a healthy body and blood cholesterol level. You should be taking 300 mg of dietary cholesterol and 2400 mg of sodium per day. Your 8-10% of calories should be from saturated fat and 30% from fats.
For a healthy heart you should be determined for a good change. Shun your bad eating habits, drinking and smoking. The chemicals in cigarettes cause clotting in our arteries and damage their walls. A person smoking 40 cigarettes a day is more vulnerable heart attack. Over weight people too are at higher risk of heart attack and strokes. You should exercise as it improves blood circulation and burns fats. Strengthen your heart by exercising and avoiding stress. Be optimistic about life and what it brings.
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Heart is the most vital organ; it pumps blood to all other parts of the body. Its preservation is of foremost importance. To avoid heart strokes and attacks you need to follow a healthy diet plan which ensures a good health of your heart.
Cut down on your fat consumption
No doubt fat makes an essential part of your diet, but you need to cut down the amount and especially on your saturated fat consumption. Instead of frying; grill, boil or roast your meals. Reduce your red meat consumption and avoid junk and fast food. Lower your consumption of mayonnaise, butter and all other dairy products; instead switch to lo fat yogurt, cheese and skim milk. Oily fish can prove to be a healthy food for your heart like sardines and herring. You can have pickles, lemon juice or soya sauce with your meals and you can top your desserts with yogurt, jellies or mousse.
Eat less sugar
Sugar increases blood pressures and your vulnerability to diabetes and obesity. Avoid eating sweets, toffees, cookies, candy and don’t drink soft drinks (a can may contain 10-12 spoonfuls of sugar).
Solid foods
Include bread, cereals, rice, potatoes, beans and pasta in your food selection. Even if you’re not much fond of these foods then try making different dishes. Bake or roast your potatoes, butter or bake your beans, have porridge or bread and jam (a thin layer) in breakfast. Eat more salad, chop your vegetables; make different soups of vegetables and juices of fruits and carrots.
Eat super foods
Super foods are very effective in protection against heart diseases and these include fresh vegetables, fruits, onions, garlic, oily fish, carrots and yogurt.
Amount of calories
Ensure that you’re taking enough calories to have a healthy body and blood cholesterol level. You should be taking 300 mg of dietary cholesterol and 2400 mg of sodium per day. Your 8-10% of calories should be from saturated fat and 30% from fats.
For a healthy heart you should be determined for a good change. Shun your bad eating habits, drinking and smoking. The chemicals in cigarettes cause clotting in our arteries and damage their walls. A person smoking 40 cigarettes a day is more vulnerable heart attack. Over weight people too are at higher risk of heart attack and strokes. You should exercise as it improves blood circulation and burns fats. Strengthen your heart by exercising and avoiding stress. Be optimistic about life and what it brings.
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Have a Healthy Heart
Rachel Lukasavige asked:
February has arrived and you may be gearing up for Valentine’s Day. You are buying cards, candy, and other gifts in order to get into that special someone’s heart. But there is another heart you should be thinking about this month and that is your own; especially if you are a woman. Heart disease is the number one killer of women and the American Heart Association has named February American Heart Month. Dedicate yourself to taking care of your own heart this year by following some simple advice.
Most women, when asked what their top health concern is, will name ****** cancer. ****** cancer accounts for one in 30 deaths in women but heart disease accounts for one in 2.6 deaths. It is important to take steps that will improve your heart and to spread the word about heart disease in order to help protect others. Many of the factors that increase your risk of heart disease are in your control.
There are three overall lifestyle changes you should focus on to become more heart healthy; tobacco use, diet, and physical activity. If you use tobacco, stop. Tobacco use raises your risk for heart disease significantly. As many as 30 percent of all coronary heart disease deaths in the U.S. each year are attributed to smoking. By quitting now, you can lower your risk significantly.
Lose weight or maintain your healthy weight by balancing your calorie intake and physical activity. Incorporate fruits, vegetables, and whole grains into your diet and consume oily fish twice a week.
Limit your intake of saturated and trans fat by choosing lean meats, fat-free or low fat dairy products, and avoiding products made with partially hydrogenated oil. Choose and prepare foods with little or no salt. This will help lower your blood pressure which, if high, contributes to heart disease.
Last, but certainly not least, get your blood pressure and cholesterol checked regularly and know what your numbers mean. You will want to aim for a total cholesterol of less than 200/mg/dL and a blood pressure reading of less than 120/80mmHg.
To learn more about these guidelines and screening numbers, visit the American Heart Association’s Go Red for Women page at www.goredforwomen.org/index.aspx. Make this the year you take care of your own heart.
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February has arrived and you may be gearing up for Valentine’s Day. You are buying cards, candy, and other gifts in order to get into that special someone’s heart. But there is another heart you should be thinking about this month and that is your own; especially if you are a woman. Heart disease is the number one killer of women and the American Heart Association has named February American Heart Month. Dedicate yourself to taking care of your own heart this year by following some simple advice.
Most women, when asked what their top health concern is, will name ****** cancer. ****** cancer accounts for one in 30 deaths in women but heart disease accounts for one in 2.6 deaths. It is important to take steps that will improve your heart and to spread the word about heart disease in order to help protect others. Many of the factors that increase your risk of heart disease are in your control.
There are three overall lifestyle changes you should focus on to become more heart healthy; tobacco use, diet, and physical activity. If you use tobacco, stop. Tobacco use raises your risk for heart disease significantly. As many as 30 percent of all coronary heart disease deaths in the U.S. each year are attributed to smoking. By quitting now, you can lower your risk significantly.
Lose weight or maintain your healthy weight by balancing your calorie intake and physical activity. Incorporate fruits, vegetables, and whole grains into your diet and consume oily fish twice a week.
Limit your intake of saturated and trans fat by choosing lean meats, fat-free or low fat dairy products, and avoiding products made with partially hydrogenated oil. Choose and prepare foods with little or no salt. This will help lower your blood pressure which, if high, contributes to heart disease.
Last, but certainly not least, get your blood pressure and cholesterol checked regularly and know what your numbers mean. You will want to aim for a total cholesterol of less than 200/mg/dL and a blood pressure reading of less than 120/80mmHg.
To learn more about these guidelines and screening numbers, visit the American Heart Association’s Go Red for Women page at www.goredforwomen.org/index.aspx. Make this the year you take care of your own heart.
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