Make Your Heart Happy! How to promote great cardio vascular health
The food we eat can have a tremendous effect on how our
bodies function. This is especially true for our cardiovascular health. The
foods we consume play a direct role in cholesterol, blood pressure and blood
sugar levels. Eating healthy foods can also prevent future health problems from
occurring. Making some simple changes to your diet can have you feeling better
and healthier in no time. This article will identify some food to avoid or
enjoy due to the way they affect cardiovascular health. The information relayed
here was obtained from an article published by the University of
California, San Francisco.
For
heart-healthy diet follow these guidelines:
Low
in sugar
Sugar can harm our cardiovascular healthy. Sugar is
problematic for people with pre-diabetes, diabetes, or metabolic syndrome
because it stimulates insulin production. Additionally, sugary foods are
generally high calorie and can cause overeating and weight gain. Finally,
overeating simple sugars can also raise blood levels of triglycerides.
Carbohydrates, and a bit of sugar, can be apart of your
diet. According to UCSF, “a heart-healthy diet includes fruit, vegetables,
grains and yogurt and milk for some — all of which contain naturally occurring
sugars. Because these foods provide important vitamins, minerals and carbohydrates,
the body's main fuel source, they should be a regular part of the diet.”
Low
in sodium
The average American eats twice the recommended amount of
salt each day. Reducing sodium intake is one of best things we can do to make
our hearts happy. Although, sodium sensitivity varies person to person, sodium
reduction can help decrease blood pressure significantly in many people. A low
sodium diet can also delay or prevent high blood pressure as we age. It is good
to aim consum 2,300 milligrams of sodium a day or less (1/2 to 1 teaspoon of
table salt).
Low
in trans and saturated fats
Avoid Saturated fats because they raise blood levels of
low-density lipoprotein (LDL), the "bad" cholesterol. Only 7 percent
of our calories should come from saturated fats each day. (A daily diet of
2,000 calories can have 16 grams of saturated fat, or less than 3 ounces of
cheese.) To eat less saturated fat minimize consumption of meat (especially
high processed meats such as bologna and sausage), cheese, butter and cream.
Trans fats damage our heart healthy because they raise LDL
cholesterol and also decrease the "good cholesterol," high-density
lipoprotein (HDL). There is no recommended level of trans fat because any
amount can be harmful. Trans fats are most often found in food made with
partially hydrogenated oils or has been deep fried. Fat altogether is not bad.
Up to 35% of a heart-healthy diet can come from fat, it the fat is mostly mono-
and polyunsaturated. (For a 2,000
calorie daily diet that is a maximum of 78 grams of fat.)
Low
in cholesterol
Cholesterol intake
should be limited. Meats, egg yolks, organ meats, shrimp and squid are high in
cholesterol. Minimize cholesterol-rich foods to once a week if you have the the
risk of a heart attack or stroke.
High
in omega-3 fats
According to UCSF , “Omega-3 fat, in the form of
docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), is being studied to
find out exactly how it benefits health. So far, evidence is strongest for
omega-3 fat's ability to lower blood pressure and decrease blood levels of
triglycerides. At the UCSF Cardiovascular
Care and Prevention Center, we recommend eating fish
frequently — at least two times per week.”
High
in fiber
Currently, the average American eats about about half the
recommended amount of fiber. We should be consuming at least 25-30 grams
everyday. Fiber is an essential part of a heart-healthy diet, Soluble fiber is
especially important because it decreases blood cholesterol. Fruits, legumes,
and vegetables are often high in fiber.
Eating to nurture a healthy heart does not have to be at the
expense of convenience and taste. Kay’s Naturals can be apart of your
heart-healthy diet because all of our products are low sodium, low sugar, low
fat, and high in fiber. All our products are diabetes friends, certified gluten
free, and have great taste. To learn more, visit our website!
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Additional helpful information on how to eat your way to a
happy heart can found at the website heart healthy.
This article is
only for educational purposes and should not replace the advice of a doctor or
healthcare provider.
