About 12.6 million Americans currently have heart disease.
1.1 million Americans will experience a serious heart event this year.
One in four Americans have some form of cardiovascular disease. Every 34 seconds one American will die as a result of cardiovascular disease.
No other disease claims as many women's lives as cardiovascular disease. One American woman dies each minute as a result of cardiovascular disease.
Around 700,000 Americans will have a stroke this years. That's one stroke every 45 seconds.
HEART DISEASE IS THE SINGLE BIGGEST KILLER OF AMERICANS. IT KILLS AS MANY AMERICANS AS THE NEXT 5 LEADING CAUSES OF DEATH.
One important step in reducing your risk of heart disease is to change your diet.
These are what you should consume more of:
1. Vegetable oils, nuts, seeds and fish.
These foods contain monounsaturated or polyunsaturated fatty acids. These are good for the heart.
Monounsaturated fatty acids help increase the level of good cholesterol.
There are three chemical subgroups of unsaturated fatty acids called essential fatty acids. These are omega-3 and omega-6 polyunsaturated fatty acids, and omega-9 monounsaturated fatty acids.
Omega-3 fatty acids are found in fish oils (docosahexaenoic and eicosapentaneoic acids), plants and seeds (alpha-linolenic acid) and have significant benefits. For example they improve your good cholesterol levels, reduce your overall heart disease risk and may reduce your chances of developing an irregular heart rhythm.
The American Heart Association and other experts recommend that you should get most of your unsaturated fats from omega-3 fatty acids
Omega 6 fatty acids are found in corn, safflower, soybean, and sunflower oil. However a high consumption of omega-6 fatty acids will result in weight gain and will give you a higher risk of getting certain cancers and some chronic diseases.
Omega-9 fatty acids are found in canola and olive oil. They may also contain chemicals that block the harmful affects of omega-6 fatty acids.
Eating fish twice a week will improve your good cholesterol, lower your chance of dying from heart disease, and improve your blood pressure. Choose oil fish like salmon, mackerel, or sardines as they are the most healthy and are high in omega-3. Avoid fish that are high in mercury like shark, king mackerel, tilefish or swordfish. Fish is the best source of protein and is better for your cardiac health than chicken or lean meat.
The amount of polyunsaturated fat that you eat should be up to 10 percent of your daily calorie intake. The amount of monounsaturated fat that you eat should be up to 15 percent of your daily calorie intake.
2. Oats, lentils, potatoes, apples, pinto beans, citrus, black beans and barley.
These foods contain soluble fiber that helps increase your levels of good cholesterol. Soluble fiber may also reduce blood pressure.
When you increase the amount of soluble fiber in your diet you should also increase the amount of water that you drink.
3. Wheat bran, whole grains, seeds, nuts, legumes, and fruit and vegetable peels
These foods contain insoluble fiber. Eating insoluble fiber may help with weight lost and lower your risk of heart disease.
4. Soy products (not soy sauce).
Soy products are rich in both soluble and insoluble fiber, omega-3 fatty acids, as well as providing all essential proteins.
5. Green tea.
Green tea is rich in chemicals that protect against bad cholesterol.
6. Coffee.
Coffee contains phenol, a chemical that helps stop oxidation of bad cholesterol.
7. Potassium-rich food like bananas, oranges, pears, prunes, cantaloupes, tomatoes, dried peas and beans, nuts, potatoes, and avocados.
A potassium-rich diet can help you achieve healthy blood pressure levels and reduce the risk of you having a stroke by 22 to 40%. However too much potassium can cause stomach pain, muscle weakness and in rare cases, dangerous heart events.
8. Water
Many heart risk factors are made worse by dehydration. In a 2002 study it was found that if you drank five or more glasses of water a day you had lower risk of a fatal heart event than if you drunk two or fewer glasses a day.
9. Alcohol.
One or two glasses of alcohol a day will help protect your heart. However heavy drinking will harm your heart.
The DASH Diet (Dietary Approaches to Stop Hypertension)
The DASH diet is a diet that is clinically proven to significantly reduce blood pressure. It emphasizes whole grains, fruits, vegetables, and low-fat dairy products. It recommends:
- Avoiding saturated fat and choosing monounsaturated oils such as olive or canola.
- Choosing whole grains over white flour or pasta.
- Eat fresh fruits and vegetables every day.
- Eat nuts, seeds, or legumes daily.
- Eat modest amounts of protein, preferably from fish, poultry or soy products.
To get the DASH diet click here or point your web browser to :
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
You can also find information on lowering your blood pressure here or by pointing your web browser to:
http://www.nhlbi.nih.gov/health/public/heart/hbp/hbp_low/hbp_low.pdf
Kevin Davies is webmaster of preventingheartfailure.com and author of "Preventing Heart Failure" eBook. In this eBook you'll learn how to significantly reduce your risk of heart disease. To buy "Preventing Heart Failure" please visit preventingheartfailure.com
custom home cleaning Wilmette ..The secret of success is knowing how to deal with... Read More
Secretly we all want just a few things in life,... Read More
Lactose is the primary carbohydrate in milk. Cow's milk contains... Read More
I first learned of Milk Soy Protein Intolerance (MSPI) in... Read More
For decades science has been looking for the answers to... Read More
It is a question we must ask ourselves continually if... Read More
It is ironic how something as obvious as nutrition has... Read More
Food nutrition factsFinding food nutrition facts and dietary nutrition used... Read More
Do you know the risks to daily intakes of Starbucks... Read More
"What exercises can I do to ?? As fitness professional... Read More
Coq10 is also known as Coenzyme Q10.This co q10 is... Read More
You know about Vitamins A,C, D, E ,and the B's... Read More
A fictional overheard conversation at a Thelma's Fine Dining.Hi, I'm... Read More
Established in 1989 by Stephen DeFelice, "Foundation for Innovation in... Read More
The nutritional support in critically ill patients can be explained... Read More
The word cholesterol has become synonymous with poor health. Indeed,... Read More
We know we need to eat a minimum of 5... Read More
Zingiber officinale has been held in the highest regard by... Read More
I'm willing to bet you probably haven't heard the word... Read More
Apple cider vinegar is a product of apple juice fermentation.... Read More
Anyone who has spent a day fasting from food, or... Read More
You say you don't know what glyconutrients are? You are... Read More
Since the beginning of time, everyday fruits have been known... Read More
Archeological records indicate that man has cultivated the olive tree... Read More
In a new study published by the American Heart Association,... Read More
same day cleaning service Morton Grove ..Picture yourself in one of the following scenarios.You're cruising along... Read More
You've no doubt heard the saying, "You are what you... Read More
For all I prefer to buy my fresh produce at... Read More
Salt was used long before recorded history began. One of... Read More
It is amazing to be able to say I am... Read More
THE RISKThe primary symptom of acid reflux is obvious to... Read More
Some of the things you think you know that just... Read More
It is ironic how something as obvious as nutrition has... Read More
DIETARY SOURCES OF GLUTATHIONE: Glutathione (GSH) is an antioxidant and... Read More
You've heard that old saying: True beauty comes from within.... Read More
When it comes to the topic of sports nutrition there... Read More
Eating orange mean absorbing vitamin C to our body, is... Read More
My name is Mildred Shears. I'm retired and I live... Read More
A green and lush oasis in the middle of a... Read More
It is shocking how many people are not taking advantage... Read More
"Organic" has some quite specific legal definitions in most developed... Read More
Some say they don't or can't buy organic foods due... Read More
Fat burning compatible foods seem to be a popular topic... Read More
Oats (botanical name Avena sativa)An oat is a grass that... Read More
How Can... Read More
Nuts of all kinds (I am talking peanuts, cashews etc)... Read More
Is the thrill gone? Has the thrill gone out of... Read More
Cholesterol is present in our bodies by one of two... Read More
Evidence suggesting that alcohol is "cardio-protective" first appeared in the... Read More
The most incredible thing you can do for yourself is... Read More
Nutrition |