RURAL LAKE CITY – More than 600,000 Americans die every year from heart disease – every fourth death – making it the leading cause of death in the United States, reports Centers for Disease Control and Prevention
Irrespective of age, lifestyle or family and medical history, the inclusion of healthy habits will definitely be a step in the right direction. Healthiness should not be complicated or indignant. If you choose nutritious foods that you enjoy and enjoy the physical exercise that you like, then you can create healthy habits that work for you. Minor changes are and can affect your health in the long run.
Although you have probably heard no smoking recommendations, get 30 minutes of physical activity several days a week and manage your health like high blood pressure or cholesterol, diet also plays a big role in your long-term health. I ̵
Dietary recommendations for Americans recommend Americans to consume less than 2300 mg of sodium daily as part of a healthy diet. Sodium surplus is associated with high blood pressure, which is a risk factor for heart disease
Although our bodies need sodium for various processes, too much of processed foods, restaurants and even home-made cuisines can increase blood levels. & # 39; pressure Instead of flavoring food from salt, consider herbs and spices as an alternative to add flavor and variety of food. Many even act as antioxidants and anti-inflammatory agents
From garlic, basil and rosemary to cinnamon, ginger and turmeric, there are many herbs and spices that will definitely give you the flavor needed to make your taste receptors are happy. Fat has long been criticized in the American diet. This is due to the fact that trans fats and too much saturated fats increase the risk of heart disease and increase the level of bad cholesterol
. Unsaturated fats contained in a variety of foods such as olive oil, avocados, linseed seeds, walnuts and fish, can reduce the risk of heart disease when used in moderate amounts.
Omega-3 fatty acids are anti-inflammatory and have shown to contribute to lowering cholesterol and triglycerides. They are considered to be an essential fatty acid, which means that our bodies can not make them, and we must get them from our diets. Fish is an excellent source of omega-3s (especially oily fish such as salmon, trout, mackerel and albacore tuna). The American Heart Association offers two servings of fish each week. Plant sources based on omega-3 include flaxseed and walnuts
The choice of protein protein variants is a wise choice of heart because they are lower in saturated fats. Bird and fish without skin, as well as eggs, beans, lentils and nuts are a great choice of protein. If you decide to eat red, look for smoothed pieces, such as steak with round, transverse or fillet, and roast.
At home, cook your protein in healthy ways without adding saturated and trans fats. For example, instead of deep frying chicken, try baking or frying. Also helps to trim visible fat before cooking and draining of fat after cooking. You can even go one step further and one day a week without mushrooms
Most people do not claim that fruits and vegetables are good for you. However, the recommendation to include more plants in your diet applies to more than just fruits and vegetables; Nuts, seeds, beans and whole grains are also used here. Vegetable based products are good sources of vitamins, minerals, antioxidants and fiber.
Apart from keeping your heart healthy, nutrients in plants help maintain numerous functions in the body, such as cell formation, oxygen transport, thyroid regulation and maintaining a healthy immune system. Dietary fiber, in particular, can increase cholesterol levels, as well as reduce the risk of cardiovascular disease, stroke, obesity and type 2 diabetes. then select whole grain to add to the meal. It should not be the same boring thing of every food. You can mix it and choose a variety of vegetable products that are included in your diet every day.
Just as fats were discarded in the 90s, sugar is now a food that is demonized in our diet. But, like fats, not all sugars are equal. There are natural sugars and added sugar. Natural sugars are naturally present in foods such as fruits (fructose) and milk (lactose). Additional sugars are sugars and syrups added to food during cooking – at the factory or at home.
Natural sugars are often found in foods with beneficial nutrients like vitamins and minerals. The added sugars do not provide a useful diet and do not add extra calories, which can lead to weight gain, which can worsen the health of the heart. Additional sugars include but are not limited to white sugar, brown sugar, honey, molasses, high fructose corn syrup and maple syrup
day for women and about 9 teaspoons per day for men. Although you must limit the amount of added sugars you eat, you should not get rid of it at all. Small amounts of sugar can be used to supplement and enhance the taste of foods rich in nutrients in your diet, such as oatmeal or ordinary Greek yogurt. These small amounts, added to whole foods, are healthier than low-nutrition foods, sweetened foods.
By planning food and cooking at home, you can make your cuisine smart. Choosing a common healthy diet, targeted to a variety of whole foods, fruits, vegetables, whole grains, proteins and healthy fats – is a reliable way to get your way to a healthy heart.
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