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5 HEALTH TIPS TO PREVENT HEART DISEASE

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5 HEALTH TIPS TO PREVENT HEART DISEASE

Having a healthy heart in the future requires some small
sacrifices today. Our future will depend on the choices we make today.

When it comes to preventing diseases of the heart, the most
important choice you will have to make is to control what goes into your
stomach.  Heart disease is the number one
killer of men and women and it kills more than cancer or HIV.

Changing your diet to a healthier one is one of the best
ways to prevent heart disease or to reverse heart disease if you have been
diagnosed with one.  Here are some tips
to prevent diseases of the cardiovascular system or heart disease.







1 stay away from salt  

    



     

Salt contains sodium. Sodium is responsible for raising our
blood pressure. High blood pressure is a risk factor heart diseases. In order
to improve the taste of your food, use natural spices like garlic, ginger or
celery to improve the taste of your food instead of using salt. The American
Heart Association has recommended that an adult should not consume more than a
teaspoon of salt in one day.




2 Reduce your
consumption of canned and processed foods








Canned and processed foods are very high in sodium. It is
preferable to buy fresh foods and use them for cooking instead of canned foods.





3 Eat more healthy
fats and reduce unhealthy fats




When protecting yourself from diseases of the heart, beware
of trans fats. Trans fats are otherwise known as unhealthy fats. Trans fats
raise your level of Low density lipoprotein (LDL) which is commonly known as
bad cholesterol.  LDL is responsible for
increasing your risk of a heart attack or stroke.

Trans fats are found in the following:

• Fried foods such as fried chicken, donuts


• Baked things such as biscuits, cakes, cookies


• Fats which are solid at room temperature like hydrogenated margarine

Th next thing to do is to avoid eating too much saturated fat. It is not as dangerous
as trans-fat but eating large quantities of it has been linked to an increase
risk of diseases of the heart. Saturated fats can be found in tropical oils, dairy
products such as cheese or animal products such as red meat and chicken.




Healthy fats will include all unsaturated fats
(mono-unsaturated and polyunsaturated). Unsaturated fats help to prevent
diseases of the heart and improve the level of good cholesterol in our blood. Healthy
fats are found in foods that contain omega-3 fatty acids like trout fish,
salmon, sardine, spinach, flaxseed or kale. Pear (avocado) is also a good
source of unsaturated fats.




4 Cut down on your
sugar






Sugars have been found to increase our blood pressure which
in turn damages the health of our heart. The American Heart Association has recommended
that women should not eat more than 6 teaspoons of sugar a day and men should
not consume more than 9 teaspoons of sugar a day. It is important to know that even
though we may not consume sugar physically in teaspoons, sugar is also found in
sweet drinks, and foods such as cakes, ice cream or cookies.




5 Eat foods that
contain fiber such as fruits and vegetables 







Fiber can prevent heart disease because it is able to lower
blood pressure and reduce the level of bad cholesterol.  Fruits and vegetables are high in fiber and nutrients that help in the prevention of many diseases. Fibers are also low in
calories. Foods that contain fiber include orange, banana, peanut, pear, apple,
cooked grains, beans, whole wheat bread, carrots, broccoli, spinach, cereals
etc.




References:

Mayo Clinic: Heart-healthy
diet: 8 steps to prevent heart disease

Helpguide.org: Heart
healthy diet tips
Heart.org: Added
sugars add to your risk of dying from heart disease

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