You can say that your heart is the most important organ of the body. He is responsible for the circulation of blood throughout the body via the circulatory system.
This blood administration system transports oxygen and nutrients to all parts of the body, supporting the good function of organs and muscles. The pumping action of the heart helps to regulate blood pressure and its electrical system, which includes the cells of the cardiac stimulator, controls the speed and the pace of the heart rate.
We must therefore maintain the heart as best we can make sure that it works well at any time. Cardiac diseases begin when these vital blood vessels block, limiting the way the heart can work.
This puts increased pressure on the heart and can cause several serious (and even deadly) problems such as angina, stroke and heart attacks. The best way to prevent these problems is a healthy and balanced diet.
The dietitian registered Margie Junker, specialized in cardiovascular nutrition, has shared some of her best advice to limit transformed damage and fatty foods can do heart health. These are all quite easy to implement in daily life with a little meticulous planning.
Most experts suggest packing additional fruits and vegetables in your diet to prevent heart disease. Margie suggests adding them to meals or simply nibble on raw fruit, adding: “My favorite is blueberries because they are an excellent snack, fresh or frozen.
“I also like the ease of use of spinach. You can use fresh spinach like salad or jump quickly with garlic and onions.”
The whole grains also help minimize risks. People who eat three or more portions of whole grains each day have up to 30% risk of development of heart disease compared to people who rarely eat whole grains.
Your choice of protein is also important too. The NHS recommends that healthy adults target approximately 1 g of protein per kilogram (kg) of body weight per day. Margie lists some of its sources of protein chosen because it is important to achieve the objectives that our body needs to work and prosper.
Meat offers a good source of protein, but not all are created. Margie says: “There is a direct association between eating red meat and the risk of heart disease and death – this relationship is even stronger for processed meat like bacon or hot dogs.
She recommends skinless chicken thighs, declaring: “It is leaner than most oxen, affordable and has more flavor than chicken breast.” If you do not eat meat, there are many healthy alternatives for the heart, including vegetable proteins such as nuts, almonds, lenses and legumes, seafood (salmon or tuna seized) and low -fat dairy products.
Remember to add non -fatty versatile Greek yogurt. It is rich in protein, has a lot of calcium and can replace sure cream in many recipes. It is a great breakfast option, stirred with fast oats and berries.
The exchange of butter and margarine for liquid vegetable oils could also be something to consider if you try to make healthier choices. Margie said: “My favorite is avocado oil, which has a high smoke point.
“I like to cook with nut oil for an additional flavor. Liquid plant oils are rich in unsaturated fats, which reduce cholesterol from low density lipoproteins (LDL) and the risk of heart disease. These are peanut oils, most trees and flax seeds.”
While you are cooking, it may be tempting to season the dishes with salt – but it could be quite hard on your heart. Instead, opt for dried or fresh herbal mixtures to improve flavors without adding additional sodium to meals.
Although food may seem to be the largest area to approach, your drinks are just as important. Margie suggested that people wanted to pay particular attention to the supermarket labels and limit their contribution with “added sugars”.
She said: “I avoid chemically chemically based sweeteners and transformed white sugar. Added sugars are associated with an increased risk of type 2 diabetes, coronary diseases and overweight. Alternative sweeteners have shown mixed effects on metabolism.”
And, not surprisingly, alcohol should be limited to keep your heart healthy. She said, “If you don’t drink alcohol, don’t start.
“If you choose to drink alcohol, limit your contribution. The risk of atrial fibrillation (A-FIB) and stroke increases with an increase in alcohol intake.
“Brain vascular accidents and coronary diseases are the weakest in those who drink 1-2 alcoholic drinks per day. The American Heart Association does not recommend starting to drink more alcohol to improve the health of heart disease.”
