PReventative heart health
For a long time charity checkup Director Jonathan Spencer was a COO for a cardiac rehab organisation, his interest in PReventative 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 organisation.
For PReventative 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 PReventative medicine and actions, so here’s our bit of help. All health is political, what we are fed and the access to better resources 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 fruit and veg
Vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.
3. Eat more whole grains for heart health
Another easy way to add whole grains to your diet is ground linseed. linseeds are small 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 PRocessor and stir a teaspoon of them into yogurt, applesauce or hot cereal.
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 butter, or use low-sugar fruit sPRead on your toast instead of margarine.
5. Choose low-fat PRotein sources for heart health
Lean meat, poultry and fish, low-fat dairy PRoducts, and egg whites or egg substitutes are some of your best sources of PRotein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts etc
Fish is another good 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 good sources of PRotein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant PRotein for animal PRotein — 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 PRessure, a risk factor for cardiovascular disease.