Heart Disease remains
number one cause of death in U.S. among both men and women. Part of problem is it is truly a silent killer. There are few warning signs of a heart attack and signs that are there don’t necessarily make us feel bad. The good news is there are many lifestyle changes you can make to significantly decrease your risk of heart disease. Here are 9 simple steps to make over your diet for heart health.1.Use right fats: The good fats are found to preserve HDL (protective cholesterol) and lower LDL (Bad Cholesterol) levels. The good fats are found in foods such as olive, canola, and peanut oils as well as nuts, avocados and olives.
2.Decrease Saturated Fats: These fats tend to increase cholesterol made by your body. They can increase your total and LDL (Bad) cholesterol levels. Saturated fats are found in animal products such as dairy, poultry (especially skin), meats, butter and cream based sauces and dressings. It is not necessary to omit these foods, just choose leaner options and have higher fat foods once in awhile.
3.Remove all Trans Fats from your pantry! : Trans Fats are oils that have been hardened by hydrogenation process, such as stick margarine and shortening used to make commercial baked goods, chips, and fast foods. Like saturated fats, these fats increase total blood cholesterol and LDL (Bad) cholesterol levels and may even lower HDL (Good) cholesterol levels. Food labels will be required to list amount of Trans fats in a food product by 2006. Until then, if ingredient list on food label includes term hydrogenated, or partially hydrogenated, it contains Trans Fats. Avoid these products!
4.Increase Your Fiber! : Soluble fiber helps lower cholesterol levels in blood by binding to cholesterol in intestine so it cannot be absorbed by body. Good food sources of soluble fiber include beans and legumes, oranges, apples, prunes, broccoli, carrots, oat bran, oatmeal, and some cereals. Use whole grain products in place of their white counterparts. Eat at least 20-40 grams of fiber a day. (Most Americans only eat around 12 grams of fiber a day.)
5.Omega-3 Fatty Acids every day: Omega-3 Fatty Acids are essential fatty acids meaning we have to get them from our diet. These fatty acids may reduce risk of blood clotting, decrease inflammation, lower triglyceride levels, normalize heart rhythms and improve immune system. Consumption of Omega-3 fatty acids daily may reduce incidence of sudden cardiac death by 50-70%. Omega-3 fatty acids are found in: fatty fish such as salmon, mackerel, lake trout, halibut, and sardines. Other sources include ground flax seeds, soybeans, canola oil, and walnuts.
6.Five To Eight Fruits and Vegetables a day: Eating fruits and vegetables can help to decrease your risk of heart disease, cancer, cataracts, and can help to lower blood pressure. Fruits and Vegetables are loaded in vitamins, minerals, and phytochemicals. The more fruits and veggies you eat, more antioxidant activity in your body. How do antioxidants work? Every day we are exposed to free radicals from our diets, sun, chemical exposure, pollution, etc. These free radicals promote plaque build up in our arteries leading us to increased risk of heart disease. Antioxidants work by neutralizing these free radicals before they can cause damage to our bodies.
