heart healthy recipes
The National Heart, Lung and Blood Institute and the American Heart Association approved a heart-healthy diet, called the DASH diet. Media DASH (Dietary Approaches to Stop Hypertension). It is the foundation of the new USDA Pyramid. The basis of the DASH diet is probably not new to you. It is things like fruits, vegetables, whole grains, and low saturated fats. As I said, "This is not attractive! Read more for a more in depth in the new regime and improve heart health which is what I mentioned can help unwanted weight and protect against cancer?
The foundation of a heart healthy diet is as follows:
Total fat: 27%
Saturated Fat: 6%
Protein: 18%
Carbohydrates: 55%
Not more than 2,300 mg of sodium per day (1500mg is better), and at least 30 grams of fiber. If you're like me, it means very little for you and we want to know what foods are to eat and which to avoid. So I'll put the DASH system on the bottom shelf for you.
Food to eat:
Oily fish and / or lean protein is important. The salmon, tuna and mackerel are rich in omega-3 fatty acids, which have proven to improve elasticity of blood vessels and may also clarify the protection against blood clots. Breast Chicken and turkey are always good choices for protein, if the fish is not his strength.
Fruits and vegetables are rich in antioxidants that protect against heart disease by neutralizing free radicals that damage the blood vessels. It's a way to help your body's defenses against the disease of atherosclerosis heart. Fruits and vegetables are naturally rich in fiber, which have a cleansing effect.
Nuts and seeds are rich in good fats (unsaturated) and especially rich in vitamin E, which protects against "bad" fats (saturated and trans). Nuts that are filled and an excellent alternative for a healthy snack.
Foods to avoid:
Fried foods are among the worst foods for your heart. They are rich in saturated fats, which raise cholesterol. Most people are aware of the health risks involved with fast food, food restaurant but can be as bad for you.
Red meat recovered from a bad reputation for good reason. Clippings marble and worse, they carry a higher concentration of fat. Try to limit your intake to once a week or less if possible, and minimize fat before cook.
I think most people are not surprised by the above suggestions, but have difficulties in implementing these practices in their daily lives. Here are some tips for eating healthy easy Superfood.
- Buy whole grain breads and cereals.
- Find healthy recipes and try new things.
- Substitute olive oil for butter or lard.
- Leave the fruit on the counter.
- Buy 1% milk or skim
Research is inconclusive. Cholesterol and hypertension are related to diet. Eat your heart healthy is not rocket science, but requires some discipline. You might be surprised what easy it is to start eating better and your heart will thank you. Arm yourself with the DASH diet for comprehensive defense against heart disease.
About the Author:
You can visit the Superfood-Guru and see his pick of Heart Healthy Foods at Superfood-Guru.com.
Article Source: ArticlesBase.com – Heart Healthy Foods
Heart Healthy Recipes – Oatmeal Apple Muffins
