Monday, May 17, 2010

Diet for a Healthy Heart

What is the cause of most deaths in the U.S.?
Heart disease is the No. 1 cause of mortality in that country.
You can reduce the chance of heart disease. A way to do this is to choose foods carefully. To enjoy a healthy heart, eat:

  • less fat
  • less sodium
  • fewer calories
  • more fiber
  • Eat less fat

Some fats probably cause more heart disease. These fats are usually found in animal foods such as meat, milk, cheese and butter. They are also found in foods made with coconut and palm oils. Eat less of them.

Use Less Sodium

Using less sodium can help lower the pressure of blood in some people. This can reduce the risk of heart disease.

The sodium is a necessary ingredient in our diet, but most use it too. Most of the sodium we eat is in the salt we add to our food on the table, or in which food manufacturers use in their products. Therefore, do not add salt to your food on the table.
Eat fewer calories

Excessive consumption of calories increases body weight. Excess weight can cause heart disease.

The consumption of foods with fewer calories than necessary, lowering the weight.
Eat more fiber

Eating foods that contain fiber such as fruits and grains, can help reduce the risk of heart disease.
Diet Tips for a Healthy Heart
* Start a diet low in saturated fats, especially common in the flesh of some animals, birds and palm and coconut oils.
* Watch your diet foods high in monounsaturated fats like olive, canola and some seafood.
* Eat foods that contain Polyunsaturated fats found in plants and seafood. Safflower oil (oil safflower) and maize (corn oil) are rich in this type of fat.
* Choose a diet low in fat, especially common in animal foods and coconut and palm oils. (These foods contain saturated fat and cholesterol that can cause heart disease.)
* Prefer a diet moderate in the use of sodium and salt.
* Get a healthy weight and keep it.
* Eat whole grains, fruits and vegetables in abundance.

With this kind of diet you do not have to spend more money than before and you can still eat a variety of healthy foods perhaps less than we spend now.

Weight Loss Tips
* Eat smaller portions.
* Avoid repeated.
* Eat less fat by avoiding fried foods, high calorie desserts and chocolate candies. Enough fat foods are also high in calories.
* Eat more fruits and vegetables.

Choose foods and salad dressings are low in calories (low-calorie).
Read food labels

The food label can help you consume less fat, sodium, calories and more fiber.
Look for certain words on food labels

Words can guide you to find foods to help reduce the chance of heart disease. The FDA has stated rules of how to use such words. So if the label says a food is low in fat (low-fat), food must be low in fat.

Fat-free (fat free)
Saturated fat-free (saturated fat Free)
Low-fat (low fat)
Low saturated fat (low saturated fat)
Reduced or less fat (Reduced or less fat)
Reduced or less saturated fat (Reduced or less saturated fat)
Cholesterol-free (Free of cholesterol)
Low-cholesterol (low cholesterol)
Reduced or less cholesterol (Reduced or less cholesterol)
Lean (Lean)
Extra lean (Extra Lean)
Healthy (Healthy)

Sodium, free (free of sodium)
Low-sodium (low sodium)
Light in sodium (Light in Sodium)
Lightly salted (Lightly Salted)
Reduced or less sodium (Reduced or less sodium)
Salt-free (salt free)

Unsalted (no salt)
Light (Light)
Calorie-free (Free of calories)
-Calorie low (low calories)
Reduced or fewer calories (Reduced or fewer calories)

High-fiber (high fiber)
More or added fiber (fiber or fiber more added)
Read the Food Label

Look at the side or back of the package

Here you will find "Nutrition Facts" (Nutrition Facts)
Look for these words:

Total Fat (Total Fat)

Saturated Fat (Saturated Fats)
Cholesterol (Cholesterol)
Sodium (Sodium)
Eat for a Healthy Heart

You can lower your chances of heart disease. One way to achieve this is through diet.
* Eat less fat.
* Eat less sodium.
* Reduce your calories if you have more weight than normal.
* Eat more fiber.
* Eat a variety of foods.
* Include in your diet bread, rice and cereals. Also eat plenty of fruits and vegetables.
If you drink beer *, wine or other alcoholic beverages, do so in moderation.

Other things you can do to keep your heart healthy:

Ask your doctor to measure your cholesterol level. This is done through a blood test. This test will show you a number, the amount of cholesterol in your blood. A lower figure of 200 is good. The review also will let you know how much "good" cholesterol and "bad" you have. Your doctor can explain what the numbers mean.

If your cholesterol level is high, your doctor may suggest some changes in your diet, exercise or drugs, to decrease.

Exercises like walking, swimming or gardening-regular basis, can help keep your weight and cholesterol at a low level.

This is a recipe with the proper way to eat well for a healthy heart. A dish that is low in fat and sodium and rich in fiber.
Red Beans and Rice
1 pound dried red beans
2 quarts water
1 1 / 2 cups chopped onions
1 cup chopped celery
4 bay leaves
3 tablespoons minced garlic
3 tablespoons parsley
2 teaspoons crushed dried thyme
1 teaspoon salt
1 teaspoon black pepper
1 cup sweet green pepper

Choose beans, discarding the bad. Rinse thoroughly and with the onion, celery and bay leaves, add water and bring to a cook in a 5-quart bowl capacity, to a boil. Reduce heat. Cover pot and simmer, cook the ingredients for 1 1 / 2 hours or until beans are tender. Stir and crush the beans on the surface of the pot.

Add garlic, parsley, thyme, salt, black pepper and green pepper. Uncover and continue cooking over medium heat for 30 minutes until they have the consistency of cream. Discard the bay leaves and serve hot over white rice.

This amount is 8 servings. Each contains: 170 calories and percentages of Daily Value of these nutrients: total fat 1%, 1% saturated fat, cholesterol 0%, sodium 12%, 29% dietary fiber

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