Diet Guidelines For Healthy Heart

You can reduce the risk of heart disease with a healthy diet. To minimize the risk of the disease, all you need is a healthy lifestyle and proper diet for heart health. Four major risk factors for heart disease are smoking, high cholesterol, high blood pressure, and less physically active. However, excess weight (overweight), diabetes, alcoholic beverages, and a diet that contains a lot of salt, can also increase the risk of heart disease.

Here are the diet guidelines for healthy heart:

1. Prevention of heart disease through diet can be done by limiting dietary fat intake below 30% of total daily calories and saturated fats and trans fats not more than 10% of total calories. Types of fats rich in omega 3 and 6 should be prioritized. The recommended foods include fish, vegetables, fruits, low fat dairy products, whole grains, flaxseed, nuts, canola oil, and soybean oil.

2. Try to consume enough fiber, both soluble fiber and insoluble fiber. fibers are often found in complex carbohydrates such as whole grains. whereas soluble fiber such as pectin much on oats and fruits and vegetables. soluble fiber the body needs to improve blood lipid levels and maintain normal blood pressure with vitamins and minerals contained in it. Additional 5-10 grams of soluble fiber per day will reduce the levels of LDL-cholesterol by about 5%.

3. You also have to stop the excessive consumption of alcohol. Alcohol consumption of more than 3 cups / day will increase blood pressure, heart muscle damage, increased risk of stroke, it also affects the function of other organs in the body.

4. In addition, folic acid, vitamin B6 and vitamin B12 can lower homocysteine ​​levels, reducing the risk of heart disease. folic acid often found in asparagus, beef liver, beans, spinach, cereals and beets. Vitamin B6 much on bananas, sweet potatoes, potatoes, chicken breast, spinach. While vitamin B12 is found in chicken liver, sardines, tuna, cheese and sirloin steak.

5. You also need enough antioxidants like vitamin a, b, c, e, Zn, se, and lycopene. antioxidants needed to prevent the oxidation of LDL-cholesterol by free radicals derived from pollutants around us such as cigarette smoke, car fumes, and others. Raw foods are rich in antioxidants, especially found in vegetables and fruits. therefore, recommended fruit and vegetable consumption as much as 5 to 6 servings a day.

6. Diet can also be done by limiting the use of simplex carbohydrates, such as white sugar, brown sugar, and the other 10% a day. Factors other nutrients, such as soy products, phitostanol and phitosterol also capable of lowering cholesterol levels around 7-10%. phitostanol and phitosterol often found in corn, olive oil and oats.

Finally, the amount of food consumed should be adapted to needs of the body to avoid excess calories will promote overweight and obesity that will increase your risk of heart disease.

14 Good Foods For Healthy Heart

Keeping a healthy heart, one of way is by eating healthy food. This is very important because you can not avoid from food everyday. In addition, another way is by exercising regularly, not smoking, and controlling stress are some of the things recommended by health experts, of course, also by consuming a variety of essential nutrients for a healthy heart.

Eating foods with high cholesterol can lead to blocked arteries that end in heart disease. So, what foods are good for your heart health? Here's some food for healthy heart:

1. Salmon and other fish

Salmon is a source of protein and omega-3 fatty acids are good for the heart. It is recommended to consume fish two times a week to get great benefits not only for heart health.

The majority of marine fish contain vitamins B6 and B12 can help the body produce serotonin, a substance that will make you relaxed and happy. Marine fish also contains omega-3 is good to normalize blood pressure and reduce the risk of heart disease. Serve the grilled fish or steamed.

2. Almond

Almonds contain vitamin B2 (riboflavin), vitamin E, magnesium and zinc as a whole will make your heart was in the mood is good. Eating almonds 1/4 cup a day is much healthier than a bag of chips. These delicious almonds can you mix in your oatmeal breakfast.

3. Asparagus

The content of folate, vitamin C and vitamin D will prevent your heart from inflammation. Additionally, asparagus is also low in calories. You can cultivate asparagus by boiling and then given a splash of olive oil, lemon juice and a little sprinkling of cheese.

4. Kidney bean

Nuts contain vegetable protein, vitamin B, iron, and calcium. Presenting 15 grams in the soup will help fight bad cholesterol that is harmful to your heart health. Just make bean soup mixed with tomatoes, carrots, celery and a little pepper.

5. Blueberry

Almost all fresh fruit good for your heart health. But blueberries are the best choice. Fruit with dark blue-purple is rich in antioxidants and vitamin C, both are able to cope with stress and low in calories so it is good for your heart. No need to be processed stuff, you can eat them directly. Can also be made smoothies, with a mixture of plain yogurt.

6. Broccoli

Broccoli contains vitamin B and foliacid, both of which help reduce stress and panic. In addition, natural nutrients are also good for heart if cooked in the right way. Broccoli is best when steamed or boiled in a short time. Then give the lemon juice, extra virgin olive oil and if like spicy sprinkle with chili powder.

7. Chocolate

Not an ordinary chocolate, but dark chocolate (with a cocoa content of at least 75%) will be good for relieving stress and is good for your heart. A study at the University of Scranton in Pennsylvania showed that eating 6 ounces of dark chocolate a day can lower bad cholesterol levels. For this one, do not need to be processed, directly bitten also delicious.

8. Green leafy vegetables

Spinach, kale, leaf lettuce, and vegetables with green leaves is awesome food because it contains a lot of iron, vitamin C, both are good for healthy bones, teeth and hair, in addition to vitamin A and magnesium content will keep your mood. All good nutrition will also be good for your heart. Do not cook it too long so that the natural nutrients are not lost.

9. Meat Without the Fat

The meat is usually not an option for maintaining cardiovascular health. In fact you can still enjoy red meat (beef, goat, sheep) without fat. 4 to 6 ounces of lean meat to stay healthy for your heart because it is rich in iron, zinc, vitamin B which overall will make you more calm. Lean meat is best presented in the form of steak.

10. Sweet potato

Vegetables are always good for your health, including sweet potatoes. Sweet potato contains antioxidants that will help keep your heart healthy. Although the shape is not interesting, it was delicious and naturally sweet. You can cook with steam or sweet potatoes cut in small size and mixed with grilled chicken.

11. Walnuts

Walnuts are one type of bean that has tremendous benefits. The content of alpha-linolenic acid, which is part of the omega 3 can reduce the risk of coronary heart disease. This delicious nut can you eat as a snack. You can also mix in your breakfast oatmeal with blueberry pieces.

12. Whole wheat

Whole grains are rich in fiber and can make you feel full longer. In addition, whole grains will supply the serotonin that will make you feel happy. Eating half a cup of whole grain a day will keep the bad cholesterol in the blood is reduced.

7 Tips How To Keep Healthy Heart

Having a healthy heart must be a dream for everyone. With a healthy heart, a healthy body as well. This is because the heart is an organ that is essential for our body. The heart pumps blood that contains nutrients to all organs of the body. Currently, heart disease do not know the age, young people can be affected by heart disease. For that reason, knowing what steps should be done in order to keep a healthy heart.

Heart disease is still the leading cause of death for both women and men. One of the precautions that can be done is to avoid known risk factors and symptoms. Here are some things you can do to keep the heart in order to stay healthy:

1. Keeping cholesterol

Cholesterol is an important part of a healthy body producing cell membranes and some hormones. But if too much can increase the risk of heart disease and heart attacks koronen. LDL (bad cholesterol) is too much in the blood can form plaque in the arteries which makes it less flexible. If the arteries narrow, heart attack or stroke could occur.

Saturated fats are easily transformed into "bad cholesterol" that the risk of coronary heart disease. You must observe. Leather poultry, red meat and pure milk contain a lot of saturated fat. Expand eat seafood rich in omega-3, and vegetables and fruits are rich in fiber and vitamins. Choose low-fat milk.

2. Stop Smoking

Many studies show smoking is a major cause of coronary heart disease, because it can increase blood pressure and blood tends to clot. Smokers the risk of heart illness is 2-4 times greater than non-smokers. If after bypass surgery is still smoking, the risk of recurrent heart problems.

3. Doing physical activity regularly

Activities such as swimming, running, cycling, dancing or walking may help keep the heart healthy. According to the American Heart Association, people aged over 18 years should get 30 minutes of physical activity at least 5 days a week.

4. Healthy and balanced eating patterns

Proper diet is very important to keep the heart healthy. A healthy diet here has an emphasis on healthy fats, fruits and vegetables, and eating nuts like almonds, walnuts and pistachios every day.

5. Consumption of fish 3 times a week

Fish such as salmon, tuna and mackerel have omega-3 fatty acids consumed 3 times a week is good for the fight against heart disease. The balance between omega-3, omega-6 and omega-9 is a powerful combination for reducing heart disease.

6. Keeping a healthy weight

Having a healthy weight can help lower your risk of heart disease, even the slightest weight reduction helps lower the risk. Lose 10 percent of body weight significantly lowers blood pressure and risk of diabetes a risk factor for heart disease. Maintaining a healthy weight is to balance energy expenditure through exercise and daily activities with calories consumed.

7. Measuring blood pressure regularly

High blood pressure continuously for long periods can damage the heart and blood vessels. Mayo Clinic recommends adults to check blood pressure every 2 years. In addition it should be balanced with lifestyle changes such as arranging intake of sodium, regular physical activity and train yourself to do meditation and yoga as a way to manage stress well.

4 Healthy Exercise To Get Healthy Heart

A simple exercise that can be done to significantly reduce the risk of heart disease and other chronic diseases. There are at least four types of exercise that makes the healthy heart. What is it?

People who are less active in sports have a risk two to three times more likely to have a heart attack? A heart attack occurs because blood flow to the muscles of the heart is interrupted. Due to a less active lifestyle move and habit of eating foods rich in fat and saturated fat making cholesterol accumulates in the walls of arteries, or called plaque. Plaque that builds up over many years could then be inhibited and even stop blood flow to the heart muscle. The result is a heart attack.

Cardiovascular exercise is a form of activity that increases breathing and heart rate. This sport is basically challenging the heart to work harder and become stronger. Cardiovascular exercise will improve the way the body uses oxygen. It will make your heart stronger and more efficient in pumping blood to the body.

Here are the four best cardiovascular exercise for healthy heart:

1. Brisk Walking

The human body was born to run. Brisk walking is a natural way to improve the fitness of the body, especially the heart. In addition, brisk work better for people with obese or overweight. This is because the road can quickly help reduce fat in the muscles near the joint area.

2. Running

Even more challenging than walking, running is a heart-healthy physical activity that is easy to do. In addition, the run is also one of the best ways to burn calories fatherly. That way, when you're trying to lose weight, there are other bonuses heart health.

3. Swimming

Swimming or other water sports will not only increase your heart rate and improve cardiovascular health, water provides a multi-directional resistance increases muscle strength and sound.

4. Cycling

Another easy cardiovascular activity is cycling. With cycling, you can walk around the house or garden complex while improving heart health, builds strength and toning the body.