How do I keep my heart healthy

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Preventative heart health

For Preventative heart health the latest research shows that carb intake especially sugars appears to go hand in hand with lipid plaque that attaches to artery walls, so a lowers sugar helps too. The following are ways to keep healthy. The NHs nwill need to focus more and more on preventative medicine and actions, so heres our bit of help. All health I political, what we are fed and the access to better resources is controlled by what you can earn and your position in society.  But cardio vascular disease seems to cross class boundaries.

1. Control the size of portions or helpings (eat less) for heart health

How much you eat is just as important as what you eat.

2. Eat more fruit and veg

Vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.

Tinned and presrved fruit is usally higher in sugar, fresh fruit is the key.

3. Eat more whole grains for heart health

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. Its not just about wholemeal bread or brown rice

Another easy way to add whole grains to your diet is ground linseed. Linseedss are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

 

4.Cut out or down on the the bad fats and cholesterol for heart health

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine.

5. Choose low-fat protein sources for heart health

Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts etc

Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides.

Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake.

6. Reduce Salt for heart health

Avoid high blood pressure, a risk factor for cardiovascular disease.

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods

7. Don’t wear a hair shirt for your own wellbeing
Its important to have a treat now and then and concentrate on what you can eat rather than on those things you should avoid, so plan ahead and do some daily exercise.

Its important to have a treat now and then and concentrate on what you can eat rather than on those things you should avoid, so plan ahead and do some daily exercise.

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