A Healthy Heart
Your heart and food We know these things for sure – a diet high in saturated fats will help raise your cholesterol,
which is a risk factor for heart disease. People that are obese are more prone to heart disease. A
diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.
Bad cholesterol or a bad diet is something we all experience at some point in time. It’s impossible
to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart
is something everyone should try to do, especially when it comes to restoring health and reducing
To help prevent heart disease and improve your health, put the tips below to good use.
Eat plenty of fish Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.
Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal
choice for cooking, dressing, or even as a dipping sauce.
Choosing healthy fats and oils Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein.
Healthy cooking methods Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the
oven in foil.
Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the
most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables,
try squeezing lemon juice on them or using your favorite seasonings.Choosing carbohydrates Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn’t good for your heart disease at all. Healthy carbohydrates
involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make
fruits and vegetables the main aspect of your diet.
Plenty of fiber Fiber can help you control your cholesterol. You can find fiber in whole grain products to help
control sugar absorption as well, which will help you keep your digestive system healthy.
As you make the proper changes to your diet, keep in mind that it takes time for them to become habits.
Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and
the prevention of heart disease.
Healthy For Vegetarians
The vegetarian way of eating can be a very healthy style of eating. The rules still apply with healthy eating,
although you should add variety, balance, and moderation. A vegetarian is someone who avoids all types of meat,
whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of
food they are or aren’t willing to eat. For example, Lacto-ovo vegetarians will avoid animal flesh yet they
will eat eggs and most dairy products. A Vegan on the other hand, will avoid all food that has any trace of
Because they don’t eat meet, vegetarians will often wonder how they’ll get enough protein. Although you may
not realize it, the average American actually consumes more protein than he actually needs. For the lacto-ovo
vegetarian, dairy products are an excellent source of protein. Vegans on the other hand, get their protein
from nuts, seeds, and soy products.The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D.In the average North American diet, the primary source for B12 is animals. To have an adequate intake of B12, vegans should reguarly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk.
For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium. Beans and
leafy green vegetables will also contain some calcium as well.
Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more. Some of them you are already familiar, such as kidney beans in
chili, refried beans in Mexican dishes, red beans and rice, and pinto beans. Although some beans taste good
as they are, others are available with different flavors to help enhance their taste. Nuts are hihg in protein,
although they deliver a lot more fat than beans, which means you should enjoy them in moderation. By having
one cup of cooked beans, you’ll get the same amount of protein as eating two ounces of meat!Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is
something you should always do. This is very important for eating healthy, as well as staying healthy. If you
control what you eat, you’ll have many years of healthy eating ahead of you.