| Heart disease kills millions of people annually. There | | | | your salt intake are to stay away from processed |
| are factors that we cannot control, but put us at | | | | foods, and use herbs and spices that do not contain |
| increased risk for heart disease. These factors include | | | | salt. Also watch for monosodium glutamate (MSG) on |
| increasing age, being male, and having a family history | | | | product labels as it is a form of salt. Do not cook |
| of heart disease. Fortunately, one of the things that | | | | with salt, and it is best to eat frozen or fresh |
| we can control when it comes to heart disease is | | | | vegetables. Stay away from deli meats which contain |
| eating a heart-healthy diet. This diet is good for | | | | a lot of sodium, and other unhealthy additives. It is |
| everyone, not only people who have heart disease. | | | | better to eat freshly-cooked meat that you prepare |
| Just as important as it is to watch how much we | | | | at home. |
| eat, we need to watch what we eat. In the | | | | * Increase your fiber intake - Many of us don't even |
| following, I will provide you with tips on eating a diet | | | | get half of the daily recommended intake of fiber. |
| that is good for your heart. | | | | We should be getting twenty-five to thirty-five |
| * Choose foods that are low in saturated fats and | | | | grams of fiber every day. Fiber is beneficial in |
| trans fats - Saturated fats are most often found in | | | | promoting regularity, lowering cholesterol, and |
| animal foods such as meat and dairy products, as | | | | controlling blood sugar levels. You will find fiber in |
| well as coconut and palm oil. Trans fats are made | | | | fruits and vegetables, whole-grain breads, and in |
| when unsaturated fats are hydrogenated and are | | | | beans and bran to name a few. |
| turned into a saturated-type fat. You'll find them in | | | | * Choose foods that are low in calories - but are high |
| processed foods and store-bought cookies, cakes, | | | | in nutrient value. This will help maintain a healthier |
| and pastries, for example. It is better to choose | | | | weight, which also results in a healthier heart. |
| unsaturated fats, but you still want to make sure | | | | * Take a quality multivitamin/mineral supplement - In |
| that you are not eating too much fat. Unsaturated | | | | June 2002, the Journal of the American Medical |
| fats are found in foods such as nuts and seeds, olive | | | | Association (JAMA) recommended that all adults |
| and canola oil, safflower and soybean oils for | | | | should take a multivitamin for health and protective |
| example. Omega 3 fatty acids are a better choice | | | | benefits against osteoporosis, cancer, and |
| than saturated and trans fats as well. You find them | | | | cardiovascular disease. |
| in fatty fish, canola oil, and flaxseed. | | | | In summary, a heart-healthy diet is important for all |
| * Cut back on salt intake - Salt is needed in our | | | | of us. It can help prevent heart disease if your heart |
| bodies to perform cellular functions. However, when | | | | is presently healthy, and it can also help you control |
| there is too much salt, it results in extra fluid in the | | | | your disease if you already have it. Now you can |
| bloodstream and thus results in increased blood | | | | follow the tips listed above to start on your way to |
| pressure. A few simple ideas of ways to cut back on | | | | having a healthier heart. |