5 Tips for a Healthy Heart
People with heart disease, there is something in common: many of them for decades eating too much saturated fat and too few fruits and vegetables.
Nevertheless, many moving to a more healthy diet after the doctor puts them not the most pleasant diagnosis.
With these tips, anyone can significantly help your heart.
Limit yourself to the meat. “If we talk about whether I should give if necessary improve the heart, in the first place is the meat – says Jeffrey Frame, dietician and professor of dietetics University Murray. – Animal food and saturated fats always go hand in hand.
Replace red meat other proteins. According to Melissa Olson, program coordinator of preventive cardiology and rehabilitation nutrition at the Cleveland Clinic, red meat is especially rich in saturated fats. Gradually decrease the portions, and then did go to the chicken or fish.
Consider the amount of fat. People with heart disease Olson recommends carefully examine the labels on products. Food that contains more than two grams of saturated fat per serving, does more harm than good. In addition, we want to avoid products that is 100 calories more than 1 gram of trans fats. Many snacks, including cakes, or chips, will not pass this test.
Eat plenty of vegetables and fruits. Vitamins, minerals, antioxidants and fiber plant foods lower blood pressure, thereby protecting the artery.
Monitor your weight. Survey of nearly 30,000 men found that those with a body mass index (weight divided by height in square) from 25 to 28.9 (that is overweight) the risk to develop heart disease 72% higher, while obese men (body mass index 33 and over) – at 244% higher compared with lean men with an index below 23.