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Food that is good for a healthy heart |
by:
Alicia Caldelas |
Here's a conundrum: While experts agree that high cholesterol also blood pressure are crucial heart disease risk factors, many people who suffer chest pain or even heart attacks have levels that are perfectly normal. This puzzle has prompted researchers to scour the body for other cardiovascular villains. Several have emerged in recent years, however the one that stands out the most is inflammation.
The latest studies suggest that chronic inflammation of the lining of arteries is an important factor in the development of atherosclerosis also coronary heart disease. What causes this inflammation is not clear, however the good news is that (1) the advice that is given for lowering cholesterol, blood pressure also triglycerides or else works fine for fighting inflammation; also (2) you can tackle all four culprits with the help of dietary weapons. In fact, you can plan your war against heart disease in your kitchen. Here is how:
1. Think like an artist when you choose fruits also vegetables: Eat those with the brightest colors. They have the most heart protective antioxidant pigments. A diet high in fruits also veggies or else provides another important heart benefit, salicylic acid, which is the same anti-inflammatory compound created when aspirin is broken down in the body.
2. Increase food sources of omega-3 fatty acids which target high triglycerides in the blood. Good sources of omega-3s include fish such as sardines, mackerel; nuts also seeds; green leafy vegetables; grains like wheat, bajra; legumes like rajma, cowpea, also black gram.
3. Reduce the amount of meats you eat, especially red meats, also always select lean cuts. Use meat as a seasoning for vegetable dishes rather than the focal point of a meal.
4. Cut down on salt also instead use herbs also spices like ginger, garlic, turmeric also fenugreek liberally in your cooking; the first three are naturally anti-inflammatory also the last has soluble fibre which helps sweep away cholesterol from the arteries.
5. Shift to groundnut, mustard, rice bran also olive oils which contain monosaturated fatty acids that help lower (bad) LDL also maintain levels of (good) HDL cholesterol. Drastically limit margarine, vegetable shortening, butter also all products made with partially hydrogenated oils.
6. Fruits also vegetables, whole grains (wheat, brown rice, oats), beans also pulses, are or else great sources of soluble also insoluble fibre, which trap LDLs also usher them out of the body.
For more information on healthy heart diet, visit this: http://www.vitaminsdiary.com/cardiac-diet.htm
About the author:
Alicia Caldelas for www.vitaminsdiary.comYour guide to buy vitamins - http://www.vitaminsdiary.com/buy-vitamins.htmIf you wish to reproduce the above article you are welcome to do so, provided the article is reproduced in its entirety, including this resource box also LIVE link to our website.
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