Lifestyle reflect our health and it is so important to take care of what we eat. Dietrich in tomatoes, fish, vegetables, nuts and olive oil significantly reduces cholesterol, and helps prevent heart disease, But caring for your heart through a healthy diet and regular physical activity is the best prevention against heart disease. Possibly, save your life with these tips.
Eat Low Fat Protein
Lean meat, poultry and fish or egg whites are some of the most important sources of protein. Be careful though to choose low fat products such as skim milk or chicken.
Fish is a source of protein and fat alternative to meat. It is rich in omega 3 fatty acids, extremely beneficial for the heart and reducing cholesterol. Large amounts of omega 3 fatty acids found in salmon, mackerel and herring. Other important sources are flaxseed, walnuts and canola oil. Also beans, peas and lentils have proteins that do not contain fat and cholesterol.
Reducing Fat Intake
According to the American Heart Association HDL (“good”) cholesterol should be at least 50 for women and 40 for men. Fat consumption is one of the key steps that you can take to reduce blood cholesterol and heart disease. High levels of cholesterol in the blood lead to atherosclerosis, which increases the risk of heart attacks and stroke.
To reduce the amount of fat in the diet is necessary to limit consumption of solid fats found in butter or margarine. It is also necessary to reduce the consumption of fatty meat and opt for lean chicken, beef and fish. When you eat fat, choose monounsaturated fats, such as olive oil or canola. Polyunsaturated fats, found in nuts and seeds are also a great choice for healthy eating.
Eat more Fruits and Vegetables
Fruits and vegetables are an important source of vitamins and minerals and are low in calories and large amounts of dietary fiber. It contains active ingredients that protect against cardiovascular disease. Eating fresh fruits and vegetables that suppress your appetite for other foods rich in fat and calories, such as cheese or fast food.
It is, however advisable to avoid eating coconuts, fried vegetables, canned fruit with high sugar content.
Opt for Whole Grains
Whole grains are a good source of fiber and nutrients that control your blood pressure, For a healthy diet, try to replace refined grain products with whole grains.
Reducing Your Salt Intake
Eating too much salt raises your blood pressure, a risk factor for cardiovascular disease. It is therefore very important to reduce salt consumption and use in dishes. It is advisable to avoid the consumption of canned foods, which contain large amounts of salt. Salt can be replaced with spices, herbs or other spices.