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| Prevent The Heart From Diseases |
The heart pumps blood at rate of 1.3 gallons (5 liters) per minute and 2,000 gallons (7,571 liters) per day non-stop and more when you exercise. To fuel its tireless cell, heart-healthy diet and precautions need to be considered. According to heart health researchers, heart related diseases increase with age and men are affected more often than women. Unhealthy or bad fat and cholesterol, high sodium and triglyceride in the blood stream, high blood pressure, smoking, and alcohol are believed to put the heart at risk of diseases. So, making healthy lifestyle choices such as; eating a healthy diet, visiting health or medical experts and including physical activities in your daily routine will help a lot.
Here are what to do, foods and nutrients to take to prevent the heart from diseases;
TAKE CONTROL OF YOUR HEALTH DIET - How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, triglycerides, fats and cholesterol, which may put the heart at risk of diseases. Get this...
FATS AND CHOLESTEROL - Are deposited in the walls of the blood vessels, gradually the fatty deposits grow larger, naturally the blood vessels become narrower and narrower, which may result to hardening of the arteries (coronary artery diseases, chest pain or angina).But, if blood clot forms in one of the vessels supplying the heart with blood, it leads to heart attack. TRIGLYCERIDES- Are fat like substances found in the blood. An higher triglyceride level in the blood stream is believed to put the heart at risk of disease, having high triglyceride are often accompanied by low levels of HDL(High-Density Lipoprotein) cholesterol, the type that is good for the heart. And...
HIGH SODIUM - So, reducing sodium in take which give to high blood pressure. Is a good idea to prevent the heart.
HIGH BLOOD PRESSURE - The one risk factor for strokes is also a culprit in heart attack or other cardiovascular disease. So, should be checked.
LIMIT AND CHECK UP - Checking up your blood pressure, triglyceride, fat and cholesterol and also limiting how much of these fats you take in, are important steps to prevent the heart from diseases.
According to nutritionist, when it comes to having a healthy heart or preventing the heart from diseases
FOOD is the best medicine. Here are the food and nutrient to help prevent the heart from disease;
TAKE SELENIUM- Garlic is ranked among the best source of the mineral selenium. Which is one of the nutrients that cancer researchers have cited for its impressive antioxidant properties. The sodium free oil in garlic and other foods like onion, lentils, soybeans, wheat, barley, shrimps, tuna, cod, button mushroom, halibut, salmon, sardines, mustard seed, brazil nuts, lamb, turkey, beef, high-selenium yeast.etc is an active ingredient. It help reduce the bad cholesterol in the blood and increase the level of the good cholesterol and it also enhance the process by which our bodies break up potentially dangerous blood clots - making the blood less sticky which help prevent strokes and heart attacks.
GO FOR LOW FAT MILK-Though, whole milk is high in calcium but is just to in fat. Replacing whole milk and diary product made from whole milk with skimmed varieties-such as low fat cheese, non fat yogurt, ice milk, skim milk will help give a better and normal blood pressure, bone health and better resistance to cancer. So avoid taking access fat, low-fat milk is the best, it has the same amount of calcium that whole milk does.
TAKE HIGH FIBER DIET & WHOLE GRAINS - According to researchers, High fiber diet helps to bring down insulin requirements, prevent cancer, lower blood cholesterol and for weight loss too, taking food rich in fiber modulate the immune system which helps to reduce the risk of cardiovascular disease, diabetes and obesity. Food such as;
BRAN - Are high in soluble fiber, low in fat and sodium and its gremlin free. Its the simple and less expensive way to lower cholesterol than drugs.(Raw Oat bran wheat bran corn bran rice bran)are good.
DRY BEANS COOKED - Are known to be very cheap but a great diet because its naturally a rich source of protein, lysine, vitamins and mineral, as well as the soluble fiber which help the heart, be it red, white, brown, yellow, black, navy beans or pinto, Lima, French, adzuki, broad, Mung or kidney beans are good.
WHOLE GRAINS - Are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. Substituting whole grain food (such as millet, barley, brown rice, bulgur, quinoa, wild rice.etc.) for refined grain products, will help a lot.
EAT MORE VEGETABLE AND FRUIT - Fruits and vegetables are known to be good source vitamins, minerals and other nutrients, as well as soluble fiber which have an impressive ability to lower blood cholesterol level. They are good for the heart, they have almost no saturated fat, cholesterol or sodium, you need fairly large amount of fruit and vegetable to prevent the heart from diseases.
USE VEGETABLE OILS - Using margarine, liquid vegetable oil (soy, safflower) are good in lowering cholesterol and triglycerides, though they are rich in calories, so use them sparingly.
TAKE OMEGA-3 FATTY ACID - Researchers have it that omega-3 fatty acid even outrank vegetable oil and it's been linked to better the heart. Omega-3 fatty acid in fish or walnuts makes the blood less prone to the abnormal clotting process that can lead to heart attack, keeps blood pressure in good and healthy range and helps to lower blood cholesterol and triglycerides. Increasing your omega-3 intake, will help the heart a lot.
TAKE CARNITINE - Carnitine is a nutrient found in red meat, mutton, lamb, chicken and turkey, (you can find lesser extent in milk and dairy product), carnitine plays a major role when it comes to having a healthy heart. It's so important to the heart for promoting the energy and health of heart cells, raises HDL (high density lipoprotein) cholesterol, lowers high triglycerides and blood pressure.
GET EXERCISE - Adding a moderate exercise, that is not too stressful to your daily routine is good for the heart. Daily exercise for at least 30 - 60 minutes to the point of rejuvenation will help you burn calories, boosts high-density lipoprotein (HDL) " the good cholesterol" and decreases unhealthy triglycerides and deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently and much more that will better your body and heart.
QUIT SMOKING - Smoking decreases HDL (good) cholesterol that the heart needs to stay healthy, cause Atherosclerosis (the buildup of fatty substances in the arteries),which can damage the heart or can lead to coronary heart disease, heart attack and stroke. To prevent and control the heart from diseases, quit smoking and avoid staying close to smokers when they smoke.
HEAVY ALCOHOL INTAKE - according to researchers, Alcohol helps to prevent the heart from diseases but heavy alcohol consumption is linked, to weak the heart muscles (cardiomyopathy), increased the risk of thrombosis (blood clotting) and cardiovascular disorders such as high blood pressure and other cardiovascular diseases that do affect the heart or blood vessels - arteries, capillaries and veins. Drinking relatively small amounts of alcohol (one or two drinks a few times a week) or not taking at all is good for the heart.
VISIT HEALTH EXPERT - For more advice, help, tips, idea and guide on how to prevent the heart from disease, visit professional health expert.
