Heart Healthy Diet – Watch What You Eat


Coronary heart disease is the number one cause of death in the United States today. Because of insufficient diet and lack of exercise, the number of people dying of heart disease will continue to increase. If you want to reduce the risk of heart disease you need to look at your current meal and daily routine in the long run. Sometimes I want to talk with a doctor about getting the body and what I can do to improve my current situation and health.

The first step is to go to a healthy meal of the heart. The healthy diet of the heart consists of eating plenty of vegetables, fruits, whole grains, nuts, beans and eating less salty foods. If most people spent eating food with saturated fats such as fried potatoes, you may have a bit of a pain at the beginning. But you do not have to switch to a healthy diet of the heart overnight. You can do it slowly and slowly until you get used to it. Changing your diet even slightly can lower the risk of heart disease or heart attack. Let's see what you need to monitor when you start heart health diet.

1. Looking at your part

Today, many people just eat more than the recommended serving. It is very important to read the label and determine exactly what is being provided. You can see that one serving for meals can have the deck size of the card instead of the full plate. It is necessary to measure each serving at the beginning and be able to grasp visually.

One way to avoid eating too much is to eat very small pieces throughout the day. There is no law to eat 3 meals a day. By eating a lot of small parts, you can be more satisfied, as well as ingest a lot of energy throughout the day.

2. Limit salt intake and sodium intake

By reducing salt and sodium during meals, blood pressure can be lowered and the stress of the heart is alleviated. As much as possible, when preparing food please use as little salt as possible or do not use salt. Your food will taste gentle at first, but your taste bud will finally adjust the true taste and thank you.

You also need to choose packaged foods that are low in sodium and make efforts to not eat too much snacks for chips and fast food. As sodium content tends to be very high, please leave from processed meat and canned food not labeled as low sodium. However, once you become accustomed to less salty food, you can not enjoy snacks with chips or spam.

3. Restricting the intake of saturated fat

Eating saturated fat-rich food is a major cause of hypercholesterolemia. You need to make every effort to reduce the amount of fat you plan to eat. Actually doing it is not difficult. You can reduce fat when cooking with grilling, steaming, baking or baking. If you need to fry your dish, use olive oil or canola oil and do not consume as much oil as a normal frying pan so cook it in a pot. Removing fat from beef and pork and removing skin from poultry can also reduce the amount of fat.

4. Restrict your alcohol

If you are a drinker every day, please limit men up to twice a day, women once daily for drinking. In fact, it shows some health benefits that have several meals and alcohol. For example, in Mediterranean food we recommend that you serve a glass of 6 oz of wine for one meal. However, drinking beyond the recommended amount may cause all kinds of health problems surrounding heart diseases such as liver disorders.

Simply monitoring and monitoring what you eat and what you eat will affect your health. As long as you do everything moderately, you will make significant progress in reducing the risk of heart disease or heart attack. Eating healthy food and working with doctors, you can expect a long and healthy life.

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