How to keep Heart Healthy? Diet to keep Heart Healthy

 

Diet to maintain Heart Healthy

If obesity and excess weight are among the causes of heart disease, it seems that we can protect our heart from these diseases by following a correct and healthy diet.

Excess weight is an aesthetic inconvenience. But the most serious problem is not the one we see, but rather the impact of food and obesity on our health. Foods rich in fats and carbohydrates lead to an increase in the level of bad cholesterol (LDL) and triglycerides (TG) and a decrease in the level of good cholesterol (HDL).

 

In addition, food affects the level of sugar in the blood and the possibility of developing diabetes. Dietary habits also affect the odds of developing high blood pressure. All these factors, in addition to obesity - especially those concentrated in the abdominal area - are factors that affect the possibility of atherosclerosis, which is a risk factor for heart disease.

In order to reduce the risk of cardiovascular disease, we must pay attention to identifying and rationing the consumption of foods that increase the risk of heart disease.

Cholesterol-rich foods, saturated fats and Trans fats, directly affect the level of cholesterol in the blood.

 

Cholesterol is present in foods of animal origin, such as: egg yolk (2-3 per week is recommended), internal organs, fatty beef, lamb, goose, duck, sausage, sausages, skin and fat of birds.

Dairy products that contain more than 5% fat: cream, butter, ice cream, cheese, and others.

Saturated fats are found in plant-based foods: coconut, coconut oil and palm oil. Where these oils raise the level of bad cholesterol and triglycerides, and lead to a decrease in the level of good cholesterol.

Trans fats are vegetable fats that the food industry converts into solid fats. Found in foods such as: margarine, pastries, pies, cakes and snacks. It is recommended to eat less than 1% of Trans fats through food.

Salt-rich foods - Sodium in salt leads to bulk buildup and high blood pressure. Therefore, it is recommended to reduce the consumption of salt and foods rich in salt such as hard cheese, canned food, pickled vegetables (such as olives) and processed meat.

- Excess carbohydrates and sugars - leads to an increase in the level of sugar in the blood, and to an increase in the level of triglycerides and to weight gain. Starches and sugars are found in sugar, of course, as well as in sweets, fruit juices and sweetened drinks.

It is recommended to enrich your menu with foods that reduce the risk of heart disease:

Unsaturated fats - contain vital fatty acids that are not produced by the body. There are two types of them:

Omega 6 -

It is recommended to limit our consumption to an amount ranging from one to two teaspoons as a maximum per day. This is because too much omega-6 reduces good cholesterol, leads to bad oxidation, and increases inflammation. This substance is found in seeds, sunflower oil, soy, and mayonnaise.

Omega 3- reduces the amount of triglycerides, reduces high blood pressure, and improves heart performance. Mainly found in sea fish: mackerel, herring, and sardines. And in plants we find it in: nuts, seeds and flaxseed oil, canola oil, vegetables, and green leaves.

Monounsaturated fats - lead to an increase in the good cholesterol and a decrease in the bad. It is also considered an antioxidant. Found in the following foods: olive oil, canola oil, avocado, tahini, walnuts, pecans, hazelnuts, peanuts, pistachios and cashews. All of them reduce bad cholesterol and increase good cholesterol. It is recommended to make it part of the daily diet - especially 2-3 teaspoons of olive oil.

The importance of consuming fresh vegetables and fruits, and of the 5 color groups.

Vegetables and fruits are rich in vitamins, minerals, antioxidants and fiber. In cases of excess weight, high levels of triglycerides, diabetes - it is recommended to reduce the consumption of fruits rich in sugar.

Whole grains: wheat, grits, oatmeal, rye, buckwheat, millet, quinoa, whole rice, corn. As well as legumes: soybeans, beans, chickpeas, peas, and lentils.

 In addition to foods rich in vitamins, minerals, fiber, and antioxidants. Fiber contributes to lowering cholesterol and blood pressure, maintaining blood sugar balance, and preventing constipation.

Topic summary: You must first maintain a healthy body weight. In addition:

 

• Determine the consumption of cholesterol, saturated and Trans fats.
• Preference for monounsaturated fats.
• Increase your omega-3 consumption.
• Eat more fruits and vegetables - of the 5 color combinations
• Level your intake of whole grains and legumes in diet.
• Reduce consumption of salt and foods rich in salt.
• Reduce consumption of sugar and sweets.
• Drink more water.
• Minimize drinking sweetened drinks.
• And exercise regularly.

 

Blueberry juice keeps your heart healthy

If we want to reduce the risk of atherosclerosis and cardiovascular disease, we must drink blueberry juice daily.

A study conducted at Lowell University located in Quebec, Canada, revealed that drinking blueberry juice daily reduces the oxidation rate of bad cholesterol in the blood, low-density lipoprotein (LDL - Low - density lipoprotein), which is a major factor in heart disease. And blood vessels. 

LDL transports fats and cholesterol from the liver to cells through blood vessels, and LDL is vulnerable to oxidation by substances present in the blood because it is rich in fatty acids.

 As a result of this process, oxidized cholesterol is released in the blood vessels very easily, which permits to increase closing of the arteries and the development of atherosclerosis.

The research examined the benefit of drinking jujube juice on this process, this is because this juice is a natural source rich in antioxidants and other healthy factors that protect blood vessels and the heart by reducing the oxidation of bad cholesterol in the blood in body.

The research lasted for 12 weeks, in which 30 men at the age of 50 participated in it. The participants drank three daily doses of low-calorie jujube juice, so that the dose was increased every 4 weeks: 125 ml, 250 ml and 500 ml. Each dose was drunk for four weeks.

 The doctors took blood samples at the starting and end of each of the three periods during which some dose of jujube juice was drunk.

The research showed encouraging results, as it was found that drinking jujube juice led to a significant decrease in the level of bad cholesterol in the blood when compared before and after drinking jujube juice.

 The researchers concluded that drinking jujube juice daily leads to a significant decrease in the oxidation of bad cholesterol in the blood, and thus helps to reduce the risk of atherosclerosis and cardiovascular diseases. During the study, the researchers used low-calorie jujube juice, which is available in all stores.

The research was published in the latest problem of the British Journal of Nutrition.

 This study joins several studies published recently, which indicate that the unique antioxidant components present in jujube juice help boost the immune system and prevent infections in the digestive tract. Urinary, it also helps decrease the risk of heart disease, cancer and other blood problems.