SALT LAKE CITY – Over 600,000 Americans die of heart disease each year – consisting of one in every four deaths – making it the main cause of death in the United States, according to Centers for Disease Control and Prevention.
Regardless of age, lifestyle or family and medical history, joining a healthier lifestyle is sure to be one step in the right direction. Healthy does not have to be difficult or angry. If you choose nutritious foods that are delicious to you and find the physical activities you enjoy, you can create healthy habits that work for you. Minor changes increase and may have an effect on your health in the long run.
While you've probably heard of non-smoking recommendations, get 30 minutes of physical activity a few days a week, and manage health conditions like high blood pressure or cholesterol, food has a large role in your long-term health ̵
The 2015-2020 Inventions Guidelines for Americans are recommended by Americans to use less than 2,300 mg of sodium per day as part of a healthy diet pattern. Excess sodium is associated with high blood pressure, which is a risk factor for heart disease.
Even though our bodies require sodium for different processes, too much from processed foods, restaurant foods and even cooking at home can increase blood pressure. Rather than spice your food with salt, consider the herbs and spices as an alternative to add flavor and variety to your meals. Many serve as antioxidants and anti-inflammatory agents.
From garlic, basil and rosemary to cinnamon, ginger and turmeric, many herbs and spices are sure to give you the spices you need to make your taste buds happy.
] The fat is commended in American food. This is due to the fact that trans fats and too much fatty acids increase the risk of heart disease and increase bad cholesterol levels.
However, not all fat is bad. Unsaturated fats found in different foods such as olive oil, avocado, flaxseed, walnuts and fish can reduce your risk for heart disease when moderated.
Omega-3 fatty acids are anti-inflammatory and are shown to assist lower cholesterol and triglyceride. They are considered an essential fatty acid, which means our bodies can not produce them and we should get them from our diets. Fish is a great source of omega-3s (particularly fatty fish like salmon, trout, mackerel and albacore tuna). The American Heart Association proposes to eat two servings of fish every week. The sources of plant-based omega-3 include flaxseed and walnuts.
Selecting protein rash options is a smart heart option, while they are less saturated. Chicken and fish without skin as well as eggs, beans, lentils and nuts are good choices of rash protein. If you choose to eat red meat, look for leaner cuts, such as round, loin or sirloin steak and roasts.
At home, cook your protein in a healthy way without extra saturated and trans fats. For example, instead of deep-rooting your chicken, try cooking or feeding it. Reducing visible fat before cooking and draining any fat after cooking will also help. You can also take it one step further and go meat-free one day a week.
Most people do not argue that fruits and vegetables are good for you. However, the recommendation to include more plants in your diet extends beyond the fruits and veggies; Peanuts, seeds, beans and whole grains also apply here. Plant foods are the sources of vitamins, minerals, antioxidants and fiber.
In addition to keeping your heart healthy, plant nutrients can help maintain many body functions such as cell formation, oxygen transport throughout the blood, thyroid regulation and keeping your immune system healthy. Food fiber, in particular, can improve cholesterol levels while lowering your risk for Type 2 diabetes, stroke, obesity and diabetes.
At meal time, filling your half Plates with fruit and vegetables are a great place to start, then choose a whole grain to add to your diet. It does not have to be both boring in every meal. You can mix it and choose different plant-based foods to include in your diet every day.
As fat is removed from the & # 39; 90s, sugar is now the food that is harmful to our diet. But, like fat, not all sugars are equal. There are natural sugars and added sugars. Natural sugars are naturally contained in fruits such as fructose and lactose. Extra sugars are sugars and syrups added to foods during preparation – either at the factory or at home.
Natural sugars are often found in foods with useful nutrients such as vitamins and minerals. Add sugars without any nutritional benefits to your diet and add extra calories that can lead to weight gain, which can worsen heart health. The sugars include (but are not limited to) white sugar, brown sugar, honey, honey, high fructose corn syrup and maple syrup.
The American Heart Association recommends the limited amount of added sugars in our diet in about 6 teaspoons of days for women and about 9 teaspoons a day for men. Even if you should limit the amount of added sugars you eat, you do not have to get rid of it in full. The small amount of sugar can be used to help supplement and enhance the taste of nutrient-rich foods in your diet such as oatmeal or plain Greek yogurt. Small amounts added to whole foods are more healthy than eating low-nutritious and delicacy foods.
By planning food and cooking at home, you can make your kitchen smart in the heart. Choosing the overall healthy diet that focuses on different foods, fruits, vegetables, whole grains, proteins and healthy fats is a sure way to eat your way to a healthy heart.
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