Tuesday, July 23, 2013

Nutrition for a healthy heart

Diseases of the heart and blood vessels are the leading cause of death in the modern world. Although women suffer later than men, this disease affects both sexes. The development of the disease depends on several factors. Certain factors such as age, sex and genetic causes can not be affected, but on the other hand, however, many can not.



Diet that keeps your heart

Diseases of the heart and blood vessels are the leading cause of death in the modern world. Although women suffer later than men, this disease affects both sexes. The development of the disease depends on several factors. Certain factors such as age, sex and genetic causes can not be affected, but on the other hand, however, many can not.

Why cholesterol increases?

One of the causes of cardiovascular risk is high LDL cholesterol. A diet rich in fat, excessive food intake, physical inactivity and smoking affect the growth of cholesterol. As for diet, a high intake of saturated fatty acids and trans fatty acids most affected by the increase in LDL cholesterol in the blood. Saturated fats are most abundant in red meat, butter, full-fat dairy products and palm oil as trans fatty acids formed during the hydrogenation of vegetable oil, and heating oil in the frying of the food industry as biscuits, snacks and deep fried foods are the major source of trans fatty acids .

It is known that in addition to the "bad" LDL cholesterol that we have is 'good'. HDL cholesterol is responsible for the removal of cholesterol from the blood to the liver and its izučivanje from the body, while LDL cholesterol has an inverse role. LDL cholesterol back into the blood stream where it builds up in the walls of blood vessels. Accumulation of plaque in the walls of blood vessels from high cholesterol, triglycerides, blood pressure and many other factors, their diameter is tapered and reduced elasticity.When you break off a piece of debris resulting clot can completely clog the narrow blood vessels and thereby stop the flow of blood to the tissues. The blood flow to the heart resulting in myocardial infarction, and interrupt the flow to the brain causing a stroke.

Fruits and vegetables keeps the heart

For a healthy heart is necessary to regularly introduce foods that are rich in dietary fiber. Fiber helps to reduce cholesterol levels and improve the ratio between LDL and HDL cholesterol. In the intestine, the fibers have the ability to bind bile acids that are rich in cholesterol absorption and instead, out of the body. Fiber-rich foods such as beans, and many fruits and vegetables.

In addition to fiber, fruits and vegetables provide antioxidants in our diet, especially beta-carotene from carrots and vitamin C from broccoli, which have a protective effect on the body.

And Folic acid is an important nutrient that preserves the health of the heart. The high amount of the amino acid homocysteine ​​in the blood indicate heart disease. Although the mechanism of action has not been clarified so far, it is believed that increased amounts of homocysteine ​​promotes the accumulation of plaque in the arteries.

Valuable omega

For good health, it is advisable to enter every day at least one food that is considered a good source of beneficial omega - 3 fatty acids. This means entering a serving of sardines, tuna, salmon or other fatty fish from cold seas or of vegetable origin rich in omega - 3 fatty acids (eg, nuts, flax seeds). While the impact of the amount of hlesterola modest, omega-3 fatty acids, especially eicosapentaenoic (EPA) and docosahexaenoic (DHA) fatty acids, and have a mild antihypertensive effect and decrease the rate of formation of atherosclerotic plaques.

Heart like a Mediterranean diet

The Mediterranean diet is a diet that is now considered the most justifiable health for an individual's health, particularly in the health of the heart and blood vessels. The Mediterranean diet is rich in whole grains and fresh, seasonal vegetables and fruits. Consumed and lean meats, fish and seafood, milk and skimmed milk products and is an important part of the make and nuts and legumes. Extra virgin olive oil is an essential part of the Mediterranean diet, and it is recommended and consuming wine in moderation to 2 day DL with a recommendation to be consumed with a meal.

Studies show that a healthy life style can halve the risk of heart attack in people with a genetic predisposition to heart disease, and to reduce chances of heart attacks the strongest positive effect with a proper diet is avoiding smoking and regular exercise, maintaining a healthy body weight and moderate consumption alcohol. 

Food for heart patients

The most important in this diet is to limit the intake of fat, especially saturated (fatty meat, fatty dairy products, fried foods), which increase cholesterol and risk of heart attack or stroke. It is recommended that 25 percent of daily calories from fat, less than seven percent of daily calories from saturated fat and no more than 200 milligrams of cholesterol per day (as there are in approximately 60 grams of cheese).



Less meat, more fish

Saturated fat in the diet can be reduced by limiting the amount of meat and fatty dairy products. Choose low-fat versions of these foods. Replace most animal fats with unsaturated fats, preferably monounsaturated oils such as olive, flax or peanut oil.

TLC diet includes a lot of carbohydrates, vegetables, fruits, low-calorie and fat-free dairy products, fish, turkey and chicken (without skin).

Authors TLC diets claim that adherence to such a diet for six weeks can lower the levels of bad (LDL) cholesterol by 8 to 10 percent. Also, this diet to lose one to two pounds per week, which is actually the healthiest weight loss methods.

TABLE FOOD

- Lean red meat, chicken, turkey, fish, legumes: not more than 150 grams per day

- Eggs: no more than two yolks per week

- Fat-free milk and dairy products: two to three times a day (a cup of milk or yogurt with low-fat, 30 g of fresh skim or low-fat cottage cheese, plain cheese)

- Fruits: two to four times a day (1 piece of fruit, apple, orange, banana, or half a cup of canned fruit, or one cup of berries, melon, or 3/4 cup juice)

- Vegetables: three to five times a day (one and a half cup of raw leafy green vegetables, 1 cup of cooked or fresh vegetables; 3/4 cup low-fat vegetable soup)

- Pumpernickel bread, cereals, pasta, rice: 6 - 9 times a day (1 thin slice of bread; 1/2 rolls or whole if small; 30 g cereals 1/2 cup of cooked pasta, rice or other grains; 1/2 cups of boiled potatoes)

- Fats and oils: 6 - 8 times per day (1 teaspoon of olive oil or peanut oil, 1 teaspoon of corn, soybean or sunflower oil), two tablespoons of nuts or seeds 1 tablespoon low-fat mayonnaise

- Sweets and Cakes: Only if you have less fat and sugar

Fresh spices

They are a healthy substitute for salt, and the salt contains 2,400 milligrams of sodium in one teaspoon kavenoj. The greater the amount of sodium than you should not enter into the body during the day, if you want to keep track of your blood pressure. So - it is clear why the fresh natural flavor much better option.

Fresh chopped garlic and rosemary goes well with potatoes, parsley goes well with soup or with eggs, sage goes well with meat, thyme can be added to the popcorn. These natural herbs are also rich in antioxidants, to further protect your heart from potential heart disease. If you can not deprive the salt, it is better to use sea salt, and you can also mix (and thus mitigate) with other spices.

Are recommended and macrobiotic condiments that are very tasty and add saltiness - soy and tamari.They can be put in salads, or added to cooked dishes at the end of cooking.

Low-calorie and low-fat yogurt

Many people prefer this foodstuff is consumed at breakfast or as a snack. It contains calcium and potassium - minerals that lower blood pressure.

Garlic

These vegetables some love it, some do not, but one thing is certain - Garlic has an important role in lowering bad cholesterol. To obtain the best effect, you need to eat a few slices a day.

Olive oil

This oil is rich in unsaturated fats, which can lower cholesterol when replacing saturated fat in your diet.It is important that any reduction in the intake of saturated fats (found in cheese, the butter and fatty meats). Good substitutes are foods with olive oil (salads and dishes that are fried in the oil), avocados, nuts and other sources of unsaturated fats, especially monounsaturated fat. Olive oil has other benefits - it contains polyphenols, which prevent the bad cholesterol that sticks to artery walls. Although this is more expensive than oil sunflower, it should be part of your kitchen. The health of people do not save.

Almonds

When adults eat about 30 grams of these koštunjavih fruit per day, the level of bad cholesterol, they are reduced by 13 to 20 percent. All nuts are healthy and nutritious, but almonds are especially good for the heart because they contain a lot of vitamin E. This antioxidant has a strong effect in the prevention of atherosclerosis. They are also a good source of calcium. If you do not like raw almonds, try a little browned in the oven, it will reduce the bitterness and the flavor.


Carrot

Researchers at Harvard found that very helpful to eat every day, half a cup of carrots. This amount reduces the risk of diabetes in women by as much as 27%.