RIDKES

For maximum cardiovascular disease must follow a balanced diet. But what does that really mean? “Try a diet low in saturated fat and high in fiber,” one of the following forms of implementation of the scheme.

Diet for a healthy heart: Get plenty of fiber

Fiber can help lower cholesterol and reduce the risk of developing diabetes (a risk factor for heart disease) and certain cancers. “We recommend about 25 grams of fiber per day for men a little more. It is based on weight, “said Young.” Most Americans eat far, far less than that. If you follow a balanced diet, enough but not many of us. “

The best way to include fiber in your diet is to eat a variety of grains and mixed with fruits and vegetables contain fiber, soluble and insoluble. Insoluble fiber helps cleanse the blood cholesterol. Good sources of soluble fiber include oats, barley, beans and peas, soluble fiber found in vegetables like beets and Brussels sprouts and white bread.

Diet for a healthy heart: the role of carbohydrates

Carbohydrates should be 50 to 60 percent of their diet. Besides fruits and vegetables, carbohydrates are cereal, bread and pasta and brown rice. Carbohydrate sources that are considered good because they provide nutrients, vitamins and fiber and calories.

However, Young said that carbohydrates, often in saturated fats like butter, cream, cheeses, sauces and spreads. This is not good news, because saturated fats raise LDL or “bad”. So you want to see what you put in carbohydrates, and how many you eat.

Eat the right carbohydrates and fats right. Although LDL cholesterol is very bad news, to replace all the fat in your diet with carbohydrates is not the answer. “Diets high in carbohydrates and low in fat reduces HDL cholesterol,” says Young. HDL-cholesterol, good fats are found in the (unsaturated) specific, very good for the heart.

Understand the role of triglycerides. Fruits and vegetables are high in carbohydrates and nutrients your body needs. Other simple carbohydrates such as bread, pies and cakes, refined white flour, have lower nutritional value. When we eat, our bodies convert carbohydrates, fats and proteins, triglycerides, the chemical that cells use to give us energy. We need to feed us every day of triglycerides. But many of these chemicals have been found to increase the risk of heart disease. “It depends on the type of carbohydrate,” says Young. “White bread, for example, high levels of triglycerides.”

Diet for a healthy heart: heart vitamins

Although many people swear by vitamins and supplements evidence for certain vitamins are good for the heart. “We talk a lot of vitamin E, and not very successful,” said Young, “and folic acid, B-6, B-12 – this vitamin is not very good.”

“As they say, there are no quick fixes and no wonder,” added Young. Most of us can get all the nutrients we need a balanced diet for the heart – full of fresh fruit, vegetables and cereals.

No related posts.