| The Best Heart-Healthy Diet
By Chris Chenoweth
Heart disease is the number one cause of death for both men and women in this country. Eating a nutritious healthy diet can reduce the risk factors (high blood pressure, high cholesterol and obesity) for heart disease. In addition, it will keep these conditions under control if you already have them.
The blood flow through our heart and arteries is affected by the food we eat. A high-fat, high-cholesterol diet builds a blockage (called plaque) in our arteries that slows down the blood flow and obstructs arteries. Depending upon where the blockage occurs, the result is either a heart attack or stroke. The right diet keeps your arteries clear.
HEART-HEALTHY DIET GUIDELINES
*EAT A LOW FAT DIET, low in saturated fats and trans fats. A low-fat diet lowers your blood cholesterol level (which reduces heart disease risk). Foods low in saturated fat include fruits, vegetables, whole grain foods, and low-fat or nonfat dairy products. Avoid butter, margarine, Crisco, animal fats, high fat dairy products, and commercially baked goods such as crackers and cookies.
*EAT LOW CHOLESTEROL FOODS. Low cholesterol foods include fruit, vegetables, whole grains, low-fat dairy products and soluble fiber foods like oatmeal, beans, peas, and citrus fruits.
*EAT INSOLUBLE FIBER FOODS. Good sources of insoluble fiber are whole-grain breads, kidney and green beans, beets, broccoli, Brussel sprouts, carrots, and cauliflower.
*CUT DOWN ON SALT. If you have high blood pressure and/or high blood cholesterol, you know to cut down on salt. Flavor your food with herbs and spices rather than table salt that is very high in sodium.
*DRINK WATER, lots and lots of water. Water flushes toxins out of your body and helps keep your metabolism moving.
*DO NOT DRINK sodas or sweetened fruit juices. Instead, drink low-calorie beverages, such as unsweetened tea and juice, or diet soda pop.
*WATCH YOUR WEIGHT. Overweight people have higher blood cholesterol than people who are not overweight. If you are overweight, the extra pounds put extra stress on your heart. If you need to lose weight, remember that losing just 10% of your body weight will reduce your risks for diabetes and heart disease. Losing weight will help your heart stay healthy.
*EXERCISE DAILY. Exercise strengthens your heart by pumping more blood, causing more oxygen to be delivered to your body, resulting in a much more efficient-running body. Exercise also lowers blood pressure and reduces your cholesterol levels.
Combined with a healthy diet, exercise can speed up weight loss. Aerobic exercises are the most heart healthy as they cause you to breathe more deeply and make your heart work harder to pump blood. Aerobic exercise also raises your heart rate (which also burns calories). Examples of aerobic exercise include walking, jogging, running, swimming and bicycling.
How much exercise? If you have been leading a sedentary lifestyle, gradually work up to 20 minutes every day. Make sure you ask your doctor for his/her recommendation. You need to do whatever works best for you.
There are ways you can incorporate movement into your daily schedule. Take the stairs instead of the elevator. Walk during a coffee break or lunch. Walk to work or park at the end of the parking lot so you have to walk farther. Walk briskly and swing your arms. Do housework at a quicker pace and more often. Rake leaves, push the lawn mower or do other yard work. Play outside with your kids!
In summary, following a heart healthy diet and lifestyle only requires you to make some simple changes. They can be life-saving changes. Start today!
Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.
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