eventative heart health

For a long time charity checkup Director Jonathan Spencer was a COO for a cardiac rehab , his interest in eventative heart health has been maintained ever since. Its important not just for us individually but also for the well-being of all the staff that work for an .

For eventative heart health the latest research shows that carbohydrate intake, especially sugars, goes hand in hand with lipid plaque that is attached to artery walls, so lowering sugars helps too. The following are ways to keep healthy. The NHS will need to focus more and more on eventative medicine and actions, so here’s our bit of help. All health is political, what we are fed and the access to better is controlled by what you can earn and your position in society.  But cardiovascular disease seems to cross class boundaries.

1. Control the size of portions or helpings (eat less) for heart health

How much you eat is just as important as what you eat.

2. Eat more and veg

Vegetables and s in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep in a bowl in your kitchen so that you’ll remember to eat it. Choose recipes that have vegetables or s as the main ingredient, such as vegetable stir-fry or fresh mixed into salads.

Tinned and eserved is usually higher in sugar, fresh is the key.

3. Eat more whole grains for heart health

Whole grains are sources of fiber and other nutrients that play a role in regulating blood essure and heart health. It’s not just about wholemeal bread or brown rice

Another easy way to add whole grains to your diet is ground linseed. linseeds are brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food ocessor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

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heart health

4.Cut out or down on the bad fats and cholesterol for heart health

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than , or use low-sugar sead on your toast instead of margarine.

5. Choose low-fat otein sources for heart health

Lean meat, poultry and fish, low-fat dairy oducts, and egg whites or egg substitutes are some of your best sources of otein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts etc

Fish is another alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides.

Legumes — beans, peas and lentils — also are sources of otein and contain less fat and no cholesterol, making them substitutes for meat. Substituting plant otein for animal otein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake.

6. Reduce Salt for heart health

Avoid high blood essure, a risk factor for cardiovascular disease.

Although reducing the amount of salt you add to food at the table or while cooking is a first step, much of the salt you eat comes from canned or ocessed foods

7. Don’t wear a hair shirt for your own wellbeing
It’s important to have a treat now and then and concentrate on what you can eat rather than on those you should avoid, so plan ahead and do some daily exercise.

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