Take care of your heart by eating healthy diet
The trouble with an article on heart healthy lifestyle is that readers are immediately tempted to say
“I have heard it all before”,
“I know all about it”,
“We will all die one day”
However, only knowing these all will not change the following facts:
Knowing is not enough. Knowledge, to be effective, has to be practiced
Adopting a heart-healthy lifestyle of eating balanced diet lowers the risk of developing cardiovascular disease.
Smoking, a diet of burgers and fries, or eating out in front of the TV is considered more fun. Moreover, we do not exactly feel or see any immediate ill effects of our supposedly risky behaviour.But we will. The consequences occur later in life.
High fat, High-cholesterol diet
Recent study show that a one percent elevation in cholesterol leads to a two percent increase in the risk of heart disease. When the arteries that supply blood to the heart are clogged by cholesterol and fat, you may suffer a heart attack.
Eating Healthy Diet
The American Hear –Association (AHA) recommends reducing your cholesterol level by eating low fat, low-cholesterol diet.
• Fruits and Vegetables
• Whole grains(cereal, rice and pasta)
• Lean red meats and poultry without the skin(maximum of six ounces per day)
• Low-fat or skim milk and dairy products
• Lean fish and shell fish
• Beans and peas
• Nuts and seeds in limited amounts
• Unsaturated vegetable oils in limited amounts(canola, olive, safflower, sunflower)
Limit the eating of following foods
• Whole milk and cream, ice cream
• Butter, egg yolks, cheese, and food made with these
• Organ meats(liver, kidney, and brain)
• Bakery goods made with egg yolks and saturated fats
• Saturated oils
• High-fat processed meats(sausages,bologna,salami and hotdogs)
• Fatty red meats that are untrimmed
• Duck and goose meat
• Solid fats
• Fried foods
Broil, roast, or bake instead of pan-frying. Cut all the fat and skin of any meat or chicken and turkey. Use vegetable oil for cooking. Serve smaller portion of dishes like pasta, rice, beans, and vegetables. For egg dishes, use egg whites, not yolks.
Instead of regular cheese, use low-fat cottage cheese, skim milk mozzarella, and other low-fat cheeses. Use low fat cookbooks or recipes.
All these eating healthy diet can reduce the risk of heart disease. Choosing to adopt a heart-healthy lifestyle of eating balanced and healthy diet will help you live longer, healthier, and happier. You will live to realize that you made the right choice.
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