Friday, June 15, 2012

How To Diet To Prevent Heart Disease

There are some dietary ways to prevent heart disease. Although many people know that certain foods can increase the risk of heart disease, but often difficult to change eating habits. Knowing the food is good and the food should be limited, it will be protected from heart disease.

1. Limit saturated fat and cholesterol
Limit how much saturated fat in the food consumed is the most important step to reduce blood cholesterol and reduce the risk of coronary artery disease. High blood cholesterol levels can cause a buildup of plaque in the arteries, called atherosclerosis. Atherosclerosis may increase the risk of heart attack and stroke. The best way to reduce saturated fat is to limit the amount of solid fat, like butter and meat. Select the type of monounsaturated fats, like olive oil or canola oil. Polyunsaturated fats found in nuts and seeds, is also a good choice for a healthy heart diet.
2. Choose low-fat source of protein (low fat)
Fish is a good alternative as a substitute for a high-fat meats. Certain types of fish are heart healthy because it is rich in omega 3, which can lower blood fats called triglycerides. The highest source of omega 3 found in cold water fish, like salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
3. Eat more vegetables and fruits
Vegetables and fruits are a source of vitamins and minerals, they are low in calories and rich in dietary fiber. Vegetables and fruits also contain a substance found in plants that may help prevent cardiovascular disease.
4. Add whole grains into the daily menu
Grains are a good source of fiber and source of other nutrients that play a role in regulating blood pressure and heart health. Increase the number of grains in a heart-healthy diet can also use a refined grain products.
5. Reducing sodium (salt) in food
Eat with a high sodium content can contribute to cause high blood pressure, which is a risk factor for cardiovascular disease. Reducing sodium is an essential part of heart-healthy diet.
6. Controlling food portions
Food portion control also plays an important role for heart-healthy diet.
7. Create a daily menu
Make your daily menu by using the six strategies listed above.


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