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Preventing heart disease: what to eat - diet


About 12. 6 million Americans presently have heart disease.

1. 1 million Americans will encounter a considerable heart event this year.

One in four Americans have some form of cardiovascular disease. Every 34 seconds one American will die as a conclusion of cardiovascular disease.

No other disease claims as many women's lives as cardiovascular disease. One American woman dies each diminutive as a conclusion of cardiovascular disease.

Around 700,000 Americans will have a stroke this years. That's one stroke every 45 seconds.


One critical step in falling your risk of heart disease is to alter your diet.

These are what you ought to consume more of:

1. Vegetable oils, nuts, seeds and fish.

These foods control monounsaturated or polyunsaturated fatty acids. These are good for the heart.

Monounsaturated fatty acids help augment the level of good cholesterol.

There are three element subgroups of unsaturated fatty acids called critical fatty acids. These are omega-3 and omega-6 polyunsaturated fatty acids, and omega-9 monounsaturated fatty acids.

Omega-3 fatty acids are found in fish oils (docosahexaenoic and eicosapentaneoic acids), plants and seeds (alpha-linolenic acid) and have considerable benefits. For illustration they advance your good cholesterol levels, bring down your general heart disease risk and may cut your odds of increasing an abnormal heart rhythm.

The American Heart Connection and other experts advocate that you must get most of your unsaturated fats from omega-3 fatty acids

Omega 6 fatty acids are found in corn, safflower, soybean, and sunflower oil. But a high drinking of omega-6 fatty acids will consequence in authority gain and will give you a elevated risk of being paid a few cancers and some constant diseases.

Omega-9 fatty acids are found in canola and olive oil. They may also confine chemicals that block the damaging affects of omega-6 fatty acids.

Eating fish twice a week will advance your good cholesterol, lower your accidental of dying from heart disease, and better your blood pressure. Decide oil fish like salmon, mackerel, or sardines as they are the most fit and are high in omega-3. Avoid fish that are high in mercury like shark, king mackerel, tilefish or swordfish. Fish is the best basis of protein and is develop for your cardiac fitness than chicken or lean meat.

The sum of polyunsaturated fat that you eat must be up to 10 percent of your daily calorie intake. The total of monounsaturated fat that you eat must be up to 15 percent of your daily calorie intake.

2. Oats, lentils, potatoes, apples, pinto beans, citrus, black beans and barley.

These foods control soluble fiber that helps add to your levels of good cholesterol. Soluble fiber may also bring down blood pressure.

When you add to the sum of soluble fiber in your diet you ought to also become more intense the total of water that you drink.

3. Wheat bran, whole grains, seeds, nuts, legumes, and fruit and vegetable peels

These foods control impenetrable fiber. Intake impenetrable fiber may help with credence lost and lower your risk of heart disease.

4. Soy crop (not soy sauce).

Soy foodstuffs are rich in both soluble and impenetrable fiber, omega-3 fatty acids, as well as if all central proteins.

5. Green tea.

Green tea is rich in chemicals that defend aligned with bad cholesterol.

6. Coffee.

Coffee contains phenol, a element that helps stop rust of bad cholesterol.

7. Potassium-rich food like bananas, oranges, pears, prunes, cantaloupes, tomatoes, dried peas and beans, nuts, potatoes, and avocados.

A potassium-rich diet can help you accomplish fit blood burden levels and condense the risk of you having a stroke by 22 to 40%. Nevertheless too much potassium can cause stomach pain, muscle weakness and in rare cases, dodgy heart events.

8. Water

Many heart risk factors are made worse by dehydration. In a 2002 study it was found that if you drank five or more glasses of water a day you had lower risk of a fatal heart event than if you drunk two or fewer glasses a day.

9. Alcohol.

One or two glasses of alcohol a day will help care for your heart. Conversely heavy drinking will harm your heart.

The DASH Diet (Dietary Approaches to Stop Hypertension)

The DASH diet is a diet that is clinically proven to considerably bring down blood pressure. It emphasizes whole grains, fruits, vegetables, and low-fat dairy products. It recommends:

- Avoiding inundated fat and choosing monounsaturated oils such as olive or canola.

- Choosing whole grains over white flour or pasta.

- Eat fresh fruits and vegetables every day.

- Eat nuts, seeds, or legumes daily.

- Eat modest amounts of protein, first from fish, capon or soy products.

To get the DASH diet click here or point your web browser to :

http://www. nhlbi. nih. gov/health/public/heart/hbp/dash/new_dash. pdf

You can also find in a row on lowering your blood bulldoze here or by pointing your web browser to:

http://www. nhlbi. nih. gov/health/public/heart/hbp/hbp_low/hbp_low. pdf

Kevin Davies is webmaster of preventingheartfailure. com and cause of "Preventing Heart Failure" eBook. In this eBook you'll learn how to considerably cut your risk of heart disease. To buy "Preventing Heart Failure" desire visit http://www. preventingheartfailure. com


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