Food for a healthy heart

Cardiovascular disease (CVD) is an umbrella term for conditions that affect the heart and blood vessels. The most common is atherosclerosis - arterial damage

WHAT CAUSES CARDIOVASCULAR DISEASE?

Atherosclerosis is the narrowing of arteries caused by deposits of fatty substances (cholesterol and fat) on the vessel walls. It makes blood vessels less flexible and reduces blood flow to vital organs If a blockage occurs, stopping the flow of blood that contains oxygen to the organs, can lead to heart attack or stroke.

There are many factors that influence the development of CVD, and some can also be changed.

Whatever we can make a difference

Smoking

High blood pressure

High Cholesterol

Thickness

Poor nutrition

Type 2 diabetes

Lack of activity

Whatever we can not affect

The appearance CVD in the family

Age

Sex

The shape of the body (eg the greater the risk in people with a form of "apples" rather than "pear")

YOUR DIET CAN AFFECT THE HEALTH OF YOUR HEART

FATS

Saturated and trans fats can increase blood cholesterol levels. Monounsaturated and polyunsaturated (omega 3 and omega-6) fats help lower cholesterol levels. In order to have a healthy heart, reduce saturated fat in your diet and replace them with unsaturated fats.

Tips for a Healthy Heart:

Use margarine instead of butter.

Remove the chicken skin, fat from meat and avoid processed meat.

Choose milk, yogurt and cheese with less fat.

Eat cakes and cookies only in special situations.

Eat fish at least twice a week.

Energy Balance

Eating more kilojoules (energy) than you burn through activity, you can gain weight. For the health of your heart, keep your goal is to maintain a healthy weight by choosing foods with lower energy (Kilojoules) and with a lot of nutrients.

Tips for a Healthy Heart:

Consume less food that contains lots of sugar and fat and lower portions of your meals. Be active, but consult your doctor before starting.

SOL

There is evidence linking high salt intake with high blood pressure. High blood pressure further strain on the heart. If you have high blood pressure, monitor it regularly and limit your salt intake.

Tips for a Healthy Heart:

Do not add salt and place a bowl of salt on the table.

Improve taste of food by adding fresh herbs and spices instead of salt.

Select unsalted nuts or unsalted popcorn.

FIBRES

Soluble fiber helps maintain healthy blood lipid levels by reducing cholesterol absorption. For a healthy heart, choose foods with soluble fiber, like whole wheat bread, cereals, fruits and vegetables such as legumes.

Tips for a Healthy Heart:

Start your day with wholegrains.

The diet include beans, adding humus (chickpea spread) in a sandwich or bean salad.

ANTIOXIDANTS

Foods that contain lots of antioxidants can reduce the risk of developing CVD. It is known that antioxidants help prevent the collection of fatty deposits in arteries.

For a healthy heart, enjoy the fruits and vegetables of various colors, nuts and drinks that contain antioxidants such as tea, coffee and cocoa.

Tips for a Healthy Heart:

Relax with a cup of green tea.

Eat fruit for snacks and meals during the fill half the plate with vegetables or salad.

For dessert, enjoy a dark berries like blueberries and blackberries,

Treat yourself with a few squares of dark chocolate.

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Useful information about health and healthy diet you can find on:

www.medicineadviser.blogspot.com

www.haelthydiet.blogspot.com