Heart Healthy Foods Your Body Will Love You For Eating
Heart disease is one of the top killers, especially in women as studies have shown. Women who suffer heart attacks are more prone to a second attack and recover slower than men.
With all the information available on heart disease and heart attack, there are a few really simple things to know.
Understanding cholesterol is tantamount here. There are two types of cholesterol called LDL (low density lipoprotein) and HDL (high density lipoprotein). LDL is the "bad" cholesterol and leads to most heart attacks and strokes as it adheres itself to the walls of arteries and causes blockages. This is when a heart attack or stroke occurs.
The HDL is what is called "good" cholesterol. HDL actually makes up one-third to one-fourth of the lining of arteries and veins, especially coronary vessels. It helps break up deposits of LDL, which is vitally important.
So what can you do to lower your intake of LDL's?
Mainly, diet is the primary factor here. Heart healthy foods will be low in cholesterol and sodium. Consequently, they will have lower levels of LDL.
The LDL's are contained in trans fats, while trans fats are found in most oils and animal fats.
Some foods rich in trans fats are:
Most fast food items. These are prepared in an oil based product that enhances flavor. Real bad for you.
All deep fried items like French fries.
Commercial baked beans. These have pork added 3which raises the LDL.
Eggs are notoriously high in cholesterol and LDL. The average person should only eat two eggs per week.
Baked goods using shortening or sugar. The shortening is nothing more than animal fat.
These are only a few foods and it should be noted that these things usually taste really good! It pays to be a little smarter in the long run, though. Foods that are good for the heart are typically low sodium, low cholesterol, and high fiber foods. Some examples are:
1 percent or skim milk. This has a lower level of milk fat, this means less LDL.
Some fish. Fish contains Omega 3 fatty acids and are cardiac friendly. This should be a diet staple for the heart healthy eater.
Some fresh fruit is good. Colors are more important than you think, so use foods of all colors. Each one has a different health benefit.
Beef that is NOT marbled. Trim the edge fat and broil it instead of pan frying. Again, these are only some suggestions for a heart healthy diet. Before actually embarking on any diet, you should consult with your doctor for advice. The South Beach Diet was formulated by noted cardiologist, Dr. Arthur Agatston and is a good way to control the LDL you take in. South Beach diet provides an approved food list that is not restrictive, but is flexible. So you can eat some of the foods you like, just in moderation. So if you are serious about eating "heart healthy, watch the intake of fats, cholesterol and sodium. Read labels and educate yourself.
Aside from diet, simple exercise is above par for heart health. Just a walk does wonders. It doesn't have to be 5 miles. Just go around the block and add a little each day or so. Possibly go to a gym and use the treadmill or walk at a mall.
Physical activity is known to promote cardiac health and increase many bodily functions like circulation, digestion and respiration.
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