Eating for a Healthy Heart – part 2
Miracle Obi asked:
Eating for a healthy heart does not mean giving up everything you enjoy. Changing the sort of food that you have eaten all life may not be easy, but it is important in reducing the risk of developing heart diseases. In continuation of eating for a healthy heart 1, this is the highlight on the remaining groups of foods so that you can know how to include all in your daily healthy balanced meals.
Group 3: Fats and oil: There are two types of fats and oil, saturated and the unsaturated fats. They all contain the same amount of calories and are composed of fatty acids. At room temperature saturated fats are solid while unsaturated fats tend to be liquid. Examples are:
Meat fat (beef, pork, lard. Mutton, dripping).
Dairy fat (cheese, butter, cream)
Plant fat (palm oil, coconut oil)
Processed fat (cakes, biscuits. Pies, snacks, margarine)
Saturated fats increase blood cholesterol and LDL-C levels rise is linked with risks of heart diseases. So it is highly required that you reduce your intake of saturated fatty acids.
Unsaturated fats are found mainly in vegetable. It is sub-divided into monounsaturated and polyunsaturated. The monounsaturated fat is oleic acid, the main constituent of olive oil. This oleic acid is known to protect the heart by reducing the artery clogging LDL-C and then makes the blood platelets less sticky and less likely to form blood clots.
Other major source of monounsaturated fats are canola oil, nuts, and peanut oil. Research showed that eating nuts can significantly lower the amount of bad cholesterol (LDL-C) in the blood.
The polyunsaturated fats have two families, the Omega-6 and Omega-3. Omega-6 fatty acids are found mainly in vegetable source such as sunflower, sesame seeds, corn, and safflower margarine and soy oil. While Omega-3 are found in oily fish such as trout, salmon, sardine, mullet, tuna, anchovies, herring, mackerel, also in green leafy vegetable, canola, soya , rapeseed and walnut oil. It is advised to consume more of Omega-3 because fish oil is a very rich source of eicosapentanoic acid (EPA) and decosahexanoic acid (DHA) which helps maintain a healthy heart. They have shown to:
Reduce blood pressure
Reduce thrombosis (blood clot) by thinning the blood
Reduce blood triglyceride levels.
So as you enjoy fish in your meals, try to include one portion of oily fish.
Group 4: Proteins: are made up of amino acids and is required for the repair and maintenance of all body tissues, in fact it’s called the building block of life. The major dietary sources of protein are all type of fish, meat, eggs, milk, cheese, beans, peas, lentil, nuts, and cereal grains. Different food contains different type of protein, so it is important to eat a variety of protein source to ensure you are getting enough from each.
Group 5: Vitamin and minerals: these are essential part of your diet. They are the anti-oxidant that your body needs to fight off diseases. We have the fat soluble vitamins (vitamins. A, D, E, & K) while the water-soluble vitamins are all the eight B vitamins, vitamin C and folic acid. The main anti-oxidant is vitamin C, vitamin A in form of beta-carotene, and vitamin E. This helps the heart by reducing the oxidation of LDL-C, thereby reducing the buildup of fatty deposits in the arterial walls. Sources are all kinds of fruits, vegetables, corn, olive and vegetable oils, cottonseed, apricots, sweet potatoes. Most often folic acid and the B vitamins are readily available from our balanced diet. The good source includes leafy green vegetables like spinach and broccoli, cereals, rice, milk, eggs, fish, citrus fruits, potatoes, berries.
Finally drinking enough water helps to flush out the unwanted materials in the body. By making good choices in your meal and eating well, you can reduce the risk of developing heart diseases. Enjoy! You deserve the good health.
To learn more about eating for a healthy heart visit Caffeinated Content
Eating for a healthy heart does not mean giving up everything you enjoy. Changing the sort of food that you have eaten all life may not be easy, but it is important in reducing the risk of developing heart diseases. In continuation of eating for a healthy heart 1, this is the highlight on the remaining groups of foods so that you can know how to include all in your daily healthy balanced meals.
Group 3: Fats and oil: There are two types of fats and oil, saturated and the unsaturated fats. They all contain the same amount of calories and are composed of fatty acids. At room temperature saturated fats are solid while unsaturated fats tend to be liquid. Examples are:
Meat fat (beef, pork, lard. Mutton, dripping).
Dairy fat (cheese, butter, cream)
Plant fat (palm oil, coconut oil)
Processed fat (cakes, biscuits. Pies, snacks, margarine)
Saturated fats increase blood cholesterol and LDL-C levels rise is linked with risks of heart diseases. So it is highly required that you reduce your intake of saturated fatty acids.
Unsaturated fats are found mainly in vegetable. It is sub-divided into monounsaturated and polyunsaturated. The monounsaturated fat is oleic acid, the main constituent of olive oil. This oleic acid is known to protect the heart by reducing the artery clogging LDL-C and then makes the blood platelets less sticky and less likely to form blood clots.
Other major source of monounsaturated fats are canola oil, nuts, and peanut oil. Research showed that eating nuts can significantly lower the amount of bad cholesterol (LDL-C) in the blood.
The polyunsaturated fats have two families, the Omega-6 and Omega-3. Omega-6 fatty acids are found mainly in vegetable source such as sunflower, sesame seeds, corn, and safflower margarine and soy oil. While Omega-3 are found in oily fish such as trout, salmon, sardine, mullet, tuna, anchovies, herring, mackerel, also in green leafy vegetable, canola, soya , rapeseed and walnut oil. It is advised to consume more of Omega-3 because fish oil is a very rich source of eicosapentanoic acid (EPA) and decosahexanoic acid (DHA) which helps maintain a healthy heart. They have shown to:
Reduce blood pressure
Reduce thrombosis (blood clot) by thinning the blood
Reduce blood triglyceride levels.
So as you enjoy fish in your meals, try to include one portion of oily fish.
Group 4: Proteins: are made up of amino acids and is required for the repair and maintenance of all body tissues, in fact it’s called the building block of life. The major dietary sources of protein are all type of fish, meat, eggs, milk, cheese, beans, peas, lentil, nuts, and cereal grains. Different food contains different type of protein, so it is important to eat a variety of protein source to ensure you are getting enough from each.
Group 5: Vitamin and minerals: these are essential part of your diet. They are the anti-oxidant that your body needs to fight off diseases. We have the fat soluble vitamins (vitamins. A, D, E, & K) while the water-soluble vitamins are all the eight B vitamins, vitamin C and folic acid. The main anti-oxidant is vitamin C, vitamin A in form of beta-carotene, and vitamin E. This helps the heart by reducing the oxidation of LDL-C, thereby reducing the buildup of fatty deposits in the arterial walls. Sources are all kinds of fruits, vegetables, corn, olive and vegetable oils, cottonseed, apricots, sweet potatoes. Most often folic acid and the B vitamins are readily available from our balanced diet. The good source includes leafy green vegetables like spinach and broccoli, cereals, rice, milk, eggs, fish, citrus fruits, potatoes, berries.
Finally drinking enough water helps to flush out the unwanted materials in the body. By making good choices in your meal and eating well, you can reduce the risk of developing heart diseases. Enjoy! You deserve the good health.
To learn more about eating for a healthy heart visit Caffeinated Content
Maintaining A Healthy Heart – Diets That Shoot Your Health Up!
Abhishek Agarwal asked:
Bad cholesterol or diet is experienced by all at one point of time. It is not possible to eat healthy food always throughout our life, however hard you may try to do so. Eating healthy food that can help the heart is something that should be followed by each and every person so that it may aid people in health restoration and also reduces the potential for heart attacks.
The food and heart:
It is known for sure that saturated fats raise cholesterol levels in the body and also increases the possibility of heart problems. Obese people are at a higher risk because of heart diseases. A high sodium content diet can boost the blood pressure and thereby lead to inflammation and other heart diseases.
Below, a few tips that may aid in preventing heart diseases and increase the overall health are given:
Eat a lot of fish
Herring, salmon and sardines are very good sources of 3 fatty acids that are very essential. Though other fish are better, omega 3 will help in getting the cholesterol level to a healthy one.
Choosing healthy oils and fats
Heart disease weakness increases with increased consumption of saturated fat. They ought to be avoided till the cholesterol levels go down and get to a healthy level. People who love to eat red meat can enjoy nuts and sea-food as a main source of protein.
Unsaturated fats like olive oil can help in protecting the heart. It is also a very good choice for dressing, cooking and also as dipping sauce.
Lot of fiber
It can aid in reducing cholesterol level. It can be found in products made of whole grain and help in controlling sugar absorption too. It will help in maintaining the health of the digestive system.
Choice of carbohydrates
Eating for helping your heart means avoiding food that contains sugars like cookies, cakes, candies and pastries. Consuming lots of sugar is not good for the heart at all. Carbohydrates that are healthy include whole grain pasta, breads, vegetables and brown rice. Fruits and vegetables should be made the main part of your eating habits.
Healthy methods of cooking
Saut
healthy heart
Bad cholesterol or diet is experienced by all at one point of time. It is not possible to eat healthy food always throughout our life, however hard you may try to do so. Eating healthy food that can help the heart is something that should be followed by each and every person so that it may aid people in health restoration and also reduces the potential for heart attacks.
The food and heart:
It is known for sure that saturated fats raise cholesterol levels in the body and also increases the possibility of heart problems. Obese people are at a higher risk because of heart diseases. A high sodium content diet can boost the blood pressure and thereby lead to inflammation and other heart diseases.
Below, a few tips that may aid in preventing heart diseases and increase the overall health are given:
Eat a lot of fish
Herring, salmon and sardines are very good sources of 3 fatty acids that are very essential. Though other fish are better, omega 3 will help in getting the cholesterol level to a healthy one.
Choosing healthy oils and fats
Heart disease weakness increases with increased consumption of saturated fat. They ought to be avoided till the cholesterol levels go down and get to a healthy level. People who love to eat red meat can enjoy nuts and sea-food as a main source of protein.
Unsaturated fats like olive oil can help in protecting the heart. It is also a very good choice for dressing, cooking and also as dipping sauce.
Lot of fiber
It can aid in reducing cholesterol level. It can be found in products made of whole grain and help in controlling sugar absorption too. It will help in maintaining the health of the digestive system.
Choice of carbohydrates
Eating for helping your heart means avoiding food that contains sugars like cookies, cakes, candies and pastries. Consuming lots of sugar is not good for the heart at all. Carbohydrates that are healthy include whole grain pasta, breads, vegetables and brown rice. Fruits and vegetables should be made the main part of your eating habits.
Healthy methods of cooking
Saut
healthy heart
Superfoods Solution For Healthy Heart
Paul Hata asked:
Heart disease is number one killer among both men and women in the United States. And though we all realize that eating nutrient-dense healthy foods help reduce the risk, we may not know which foods are the best choices to battle this deadly disease head on.
The key is stepping up fiber and choosing unsaturated fats. Eating unsaturated fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides. And a diet rich in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to decrease LDL cholesterol levels.
Many people think popping a multi-vitamin supplement to get their nutrients is just as good as what comes from real foods. They don’t realize that it is far better to get vitamins and minerals from natural foods and juices. Our bodies utilize the vitamins and minerals from real foods more efficiently.
Many of the supplements available today use fillers and binders to hold them together, plus coatings on the tablets themselves. These are products the body does not need and will not use. Some people find they are allergic to the dyes and fillers used in vitamin pills. However, the body uses the fiber that binds fruits and vegetables
Sardines are an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare fresh ones on the grill, or canned sardines work great in salads or sandwiches. Mackerel is another excellent source of omega-3s, and is full of selenium, which is an antioxidant mineral which may help protect the body from heart disease and cancer. A great way to get omega-3s on the go is by grabbing a handful of walnuts for an afternoon snack. Add some to your green salad, or give chicken salad a nutrition boost by adding ground walnuts.
Kidney beans are an affordable source of high fiber, are low fat, and have no cholesterol. Add them to salads and chili, as they truly are almost a perfect health food. Since canned varieties tend to be higher in sodium, try to use the dried varieties whenever possible.
Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for combating constipation. It’s also a good protein source and has a good supply of iron and minerals. Choose whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side dishes once a week.
Oatmeal is a great way to boost your fiber content early in the morning, and it also has a low glycemic index, which helps to provide lasting energy stave off hunger. Choose rolled oats, and add some raisins, apples, and honey for flavor. Instant oatmeal isn’t a healthy option as it’s usually loaded with sugar.
Caffeinated Content
Heart disease is number one killer among both men and women in the United States. And though we all realize that eating nutrient-dense healthy foods help reduce the risk, we may not know which foods are the best choices to battle this deadly disease head on.
The key is stepping up fiber and choosing unsaturated fats. Eating unsaturated fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides. And a diet rich in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to decrease LDL cholesterol levels.
Many people think popping a multi-vitamin supplement to get their nutrients is just as good as what comes from real foods. They don’t realize that it is far better to get vitamins and minerals from natural foods and juices. Our bodies utilize the vitamins and minerals from real foods more efficiently.
Many of the supplements available today use fillers and binders to hold them together, plus coatings on the tablets themselves. These are products the body does not need and will not use. Some people find they are allergic to the dyes and fillers used in vitamin pills. However, the body uses the fiber that binds fruits and vegetables
Sardines are an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare fresh ones on the grill, or canned sardines work great in salads or sandwiches. Mackerel is another excellent source of omega-3s, and is full of selenium, which is an antioxidant mineral which may help protect the body from heart disease and cancer. A great way to get omega-3s on the go is by grabbing a handful of walnuts for an afternoon snack. Add some to your green salad, or give chicken salad a nutrition boost by adding ground walnuts.
Kidney beans are an affordable source of high fiber, are low fat, and have no cholesterol. Add them to salads and chili, as they truly are almost a perfect health food. Since canned varieties tend to be higher in sodium, try to use the dried varieties whenever possible.
Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for combating constipation. It’s also a good protein source and has a good supply of iron and minerals. Choose whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side dishes once a week.
Oatmeal is a great way to boost your fiber content early in the morning, and it also has a low glycemic index, which helps to provide lasting energy stave off hunger. Choose rolled oats, and add some raisins, apples, and honey for flavor. Instant oatmeal isn’t a healthy option as it’s usually loaded with sugar.
Caffeinated Content
Friendly Diet – Eating for a Healthy Heart
Gen Wright asked:
Statistics show that coronary heart disease is the leading cause of deaths among the American populace.
Coronary heart disease is characterised by fatty deposits lining the inside walls of the coronary artery and gradually impedes the flow of blood to the heart and thereby increasing the possibility of a heart attack or a stroke. Doctors and nutritionists campaign for a regimen of controlled diet and regular exercise to combat the onset of coronary heart conditions.
Nutritionists suggest a heart-friendly diet that contains moderate amounts of complex carbohydrates, small amounts of cholesterol, small amounts of sugar, and little or no sodium. It is recommended that the ratio of fats to complex carbohydrates be shifted to at least 50% of total calories coming from grains and starchy vegetables. These include brown rice, cereals, potatoes, carrots, corn etc. The ratio of saturated to unsaturated fats should also be tipped in favor of unsaturated fats. Decrease the amount of fat in your diet by trimming all visible fat when preparing meat. Do not add any more fat in the cooking process. Stay away from restaurant-bought food – especially those from fast foods, which are often laden with hidden fat and sodium.
A diet low in cholesterol is also recommended. That means avoiding whole milk (sadly, this includes ice cream), cheese and butter. By reducing the amount of cholesterol in the diet, the amount of cholesterol in the system is also reduced and the likeliness of developing coronary heart disease is lessened. Those diagnosed with gallbladder disorders are also advised to go on a diet that is low in cholesterol.
Simple sugars should also be reduced. Excess sugar in the system are not metabolised and are converted into fat stores for the body?s energy needs. These fat stores will remain in the body without the right amount of physical exertion to burn it. There are foods that already contain sugar. These naturally occurring sugars are often taken for granted. Excessive sugar added to food and beverages and in sugar-rich food like cakes and pastries may also end up as fat stores.
The amount of sodium should also be controlled in a heart-friendly diet. This could be done by avoiding table salt, chips, snack foods. Fast food offerings are often high in sodium ? that is why that double cheeseburger tastes so good. Condiments may also contain high amounts of sodium and sugar. Stick to the natural flavors of food. Use stocks and aromatics like celery, carrots and herbs to flavor your food.
A basic rule in a heart-friendly diet is to eat more vegetables and fruit. These contain no sodium at all and no cholesterol. Eating meat should be limited to about 6 ounces per day. A diet of fish and lean chicken is recommended. Avoid all processed food, they may contain additives and preservatives that do very little for your body.
Wiping out the chances of developing coronary heart disease is almost an impossibility. But taking preventive measures like going on a heart-friendly diet and living a healthy lifestyle can almost certainly delay its onset.
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Statistics show that coronary heart disease is the leading cause of deaths among the American populace.
Coronary heart disease is characterised by fatty deposits lining the inside walls of the coronary artery and gradually impedes the flow of blood to the heart and thereby increasing the possibility of a heart attack or a stroke. Doctors and nutritionists campaign for a regimen of controlled diet and regular exercise to combat the onset of coronary heart conditions.
Nutritionists suggest a heart-friendly diet that contains moderate amounts of complex carbohydrates, small amounts of cholesterol, small amounts of sugar, and little or no sodium. It is recommended that the ratio of fats to complex carbohydrates be shifted to at least 50% of total calories coming from grains and starchy vegetables. These include brown rice, cereals, potatoes, carrots, corn etc. The ratio of saturated to unsaturated fats should also be tipped in favor of unsaturated fats. Decrease the amount of fat in your diet by trimming all visible fat when preparing meat. Do not add any more fat in the cooking process. Stay away from restaurant-bought food – especially those from fast foods, which are often laden with hidden fat and sodium.
A diet low in cholesterol is also recommended. That means avoiding whole milk (sadly, this includes ice cream), cheese and butter. By reducing the amount of cholesterol in the diet, the amount of cholesterol in the system is also reduced and the likeliness of developing coronary heart disease is lessened. Those diagnosed with gallbladder disorders are also advised to go on a diet that is low in cholesterol.
Simple sugars should also be reduced. Excess sugar in the system are not metabolised and are converted into fat stores for the body?s energy needs. These fat stores will remain in the body without the right amount of physical exertion to burn it. There are foods that already contain sugar. These naturally occurring sugars are often taken for granted. Excessive sugar added to food and beverages and in sugar-rich food like cakes and pastries may also end up as fat stores.
The amount of sodium should also be controlled in a heart-friendly diet. This could be done by avoiding table salt, chips, snack foods. Fast food offerings are often high in sodium ? that is why that double cheeseburger tastes so good. Condiments may also contain high amounts of sodium and sugar. Stick to the natural flavors of food. Use stocks and aromatics like celery, carrots and herbs to flavor your food.
A basic rule in a heart-friendly diet is to eat more vegetables and fruit. These contain no sodium at all and no cholesterol. Eating meat should be limited to about 6 ounces per day. A diet of fish and lean chicken is recommended. Avoid all processed food, they may contain additives and preservatives that do very little for your body.
Wiping out the chances of developing coronary heart disease is almost an impossibility. But taking preventive measures like going on a heart-friendly diet and living a healthy lifestyle can almost certainly delay its onset.
Caffeinated Content for WordPress
Avoid Trans Fat for a Healthy Heart
Mitamins Team asked:
How to avoid trans fat and prevent heart disease and heart attack?
In 2004 bantransfat.com tried to sue McDonalds for using cooking oil that contained trans fat, or partially hydrogenated oils. Bantransfat.com lost because, after all, most people couldn’t see why trans fat is so much worse than other fats in our diet. Things have changed in the past two years however, and from January 2006 the FDA required all nutritional labels to list trans fat separately, and not as part of other fats. The reason is that studies have found that trans fat may be one of the causes of heart attack and heart disease in the States. The American Heart Association advises Americans to eat as little of it as possible.
Trans fat is found in partially hydrogenated oil, which has a longer shelf life than ordinary oils. Foods that contain trans fat include fried chicken, cookies, French fries, and doughnuts, which is why many Americans can find them difficult to avoid. It is one of four kinds of fat that are found in our diet, the other three being monounsaturated fat, polyunsaturated fat, and saturated fat. Mono- and poly- unsaturated fats are considered “good” fats that should be part of a healthy diet. Most research concludes that we should reduce saturated fat in our diet and keep consupmtion as low as possible, especially among adults. It is best to avoid trans fat as much as possible, which is why the FDA’s ruling is so useful for those who want to eat a healthy diet.
Along with taking the right supplements for a healthy heart, it is recommended that we all avoid trans fat as part of a healthy balanced diet.
Recommended formulas from Mitamins
For prevention: Mitamins Advanced Formula (MAF) for Heart Health supplement
For comlimentary treatment: Mitamins Advanced Formula (MAF) for treatment of Heart Disease
Create a video blog…instantly.
How to avoid trans fat and prevent heart disease and heart attack?
In 2004 bantransfat.com tried to sue McDonalds for using cooking oil that contained trans fat, or partially hydrogenated oils. Bantransfat.com lost because, after all, most people couldn’t see why trans fat is so much worse than other fats in our diet. Things have changed in the past two years however, and from January 2006 the FDA required all nutritional labels to list trans fat separately, and not as part of other fats. The reason is that studies have found that trans fat may be one of the causes of heart attack and heart disease in the States. The American Heart Association advises Americans to eat as little of it as possible.
Trans fat is found in partially hydrogenated oil, which has a longer shelf life than ordinary oils. Foods that contain trans fat include fried chicken, cookies, French fries, and doughnuts, which is why many Americans can find them difficult to avoid. It is one of four kinds of fat that are found in our diet, the other three being monounsaturated fat, polyunsaturated fat, and saturated fat. Mono- and poly- unsaturated fats are considered “good” fats that should be part of a healthy diet. Most research concludes that we should reduce saturated fat in our diet and keep consupmtion as low as possible, especially among adults. It is best to avoid trans fat as much as possible, which is why the FDA’s ruling is so useful for those who want to eat a healthy diet.
Along with taking the right supplements for a healthy heart, it is recommended that we all avoid trans fat as part of a healthy balanced diet.
Recommended formulas from Mitamins
For prevention: Mitamins Advanced Formula (MAF) for Heart Health supplement
For comlimentary treatment: Mitamins Advanced Formula (MAF) for treatment of Heart Disease
Create a video blog…instantly.