Heart Disease

Article Navigation

Click Here for more articles

Nutrional Dos and Dont's

by: Paul Duxbury

Questions like "What do you recommend? What should people eat?" or �What exactly it is the proper diet?� can not be answered only with "eat less fat" or �exercise more� and �base your diet on low fat food like��. This "do�s and don'ts" will direct you towards a plant-based diet. Although nutrition is a more complicated mater and it can not be solved in a few phrases, this can be a start.

Don�t eat:

Ground beef and other fatty meats are dangerous for both your health and weight. It is known that red meat is the largest source of fat and saturated fat and that saturated fat is the most important factor in heart disease. Ribs, bacon, and sausages are other fats that we should not eat.
Also don�t eat lean meat more than three times a week although it has less saturated fat.

Studies show that lean red meats may increase the risk of colon and possibly prostate cancer but not poultry or seafood which is healthier.

Don�t eat pizza or other cheese based meals because it is well known that almost any pizza, especially a cheese pizza will use up 40 percent of your saturated fat limit for the day.

The food industry causes our salt problem. More than 70 percent of the sodium we eat comes from processed foods. For a healthier life we should try changing a frozen dinner with our own steam broccoli or broiled fresh flounder in low-fat mayo, lemon juice, and dill. Don�t use the commercial salad dressing and try your own vinegar, fresh garlic, mustard, and olive oil.

Do not consume so many sweets. It can drag down a good diet and may cause other important health problems. Soft drinks give 160 calories at 12-ounce and no vitamins, minerals, fiber, or phytochemical. Other sweets like brownies or some cookies, cheesecake, pecan or cinnamon rolls, give you an entire meal's worth of calories and fat. Fat-free or low-fat versions of sweets are healthier, but can not take the place of fruit, grain crackers, or other nutrient-packed foods.

Don�t overdo consuming alcoholic beverages. For women that drink often than three times a week the risk of breast cancer is greater and the death rate is higher.

Do eat:

Eating more plant foods and especially vegetables, may reduce the risk of cancers, including colon, lung, stomach, mouth, throat, esophagus, pancreas, and bladder. And it can help lower your risk of heart disease and stroke by decreasing the cholesterol level.

Also eating at least five to nine servings of fruits and vegetables is recommended by the National Cancer Institute. The risk of heart disease and stroke may be reduced mainly because fruits and vegetables contain photochemical, fiber, folic acid, and potassium.
Make your everyday fruits and vegetables handy for you. Keep a bag of peeled baby carrots on your desk. Peel a grapefruit, orange, or tangerine. Keep a bowl of fruit salad in the fridge. Make sure that you eat as much fruits and vegetables as possible.

Switch to fat-free milk, yogurt, ice cream, and cheese. Women especially don't get enough calcium to diminish the risk of osteoporosis. You can eat ice cream or frozen yogurt only if it's low-fat or fat-free. A daily cup of regular ice cream can jeopardize a healthy diet. Most dairy foods have calcium. But they can also be field with artery-clogging saturated fat.

Eat whole grains because they are more nutritious than refined grains, and they're risk of colon cancer is lower.
Buy only light tubs or sprays margarine or butter because they are healthier. Butter's field with saturated fat.
The spray butter and the light margarine have no more than six grams of fat or three grams of saturated fat per tablespoon. When it comes to cooking these varieties of butter and margarine may not serve it purpose and you should try the ordinary forms but not in normal quantities or change the regular butter whit olive or canola oil.
Make sure your body has enough vitamins and minerals for a proper development and a les painful ageing. Vitamins can't repair a broken diet, but they may make a good diet better, especially if your body lacks in vitamins and minerals. The folic acid and vitamin D are especially important.

About the author:
Paul is Head of Training for a major UK Charitable Organisation with a wealth of experience in personal development, management development, e-learning and operational management. In addition to owning one of the UK's leading Ebook Provider Paul also owns and

Circulated by Article Emporium

Read Articles:

Hoodia Gordonii and a Healthy Diet

Gastric Bypass Surgery - Is It Right For You?

Interpreting an EKG -

How the Protein Diet Works

How 40,000 People Reverse Heart Disease

the Importance of An Active Lifestyle

There Is Something Fishy About Triglycerides.

Sleep Deprivation - Alarming New Studies

Nuts To You... Just One Way to a Healthy Heart

The Elimination of Heart Attack -- Is it Possible?

5 Simple Signs to Tell if it is Acid Reflux or ...

Fast Weight Loss Programs � The importance of l...

Healthy eating with fruits and vegetables

10 Tips On How To Lower Cholesterol

Ten Of The Best Supplements That Men Need For O...

High blood pressure!? What!?

Truths about Diet, Obesity, and $75 Billion

Is That Healthy Fish Really So Healthful?

Understanding the Types of Cholesterol

Mediterranean Diet - What is it?

Weight Loss � The Importance of Low Body Fat

25 Reasons Why You Should Drink Green Tea Now

Exercise & Diabetes

Fats, Good Bad

The One Nutrient You Must Have To Stay Healthy

All You Wanted To Know About Menopause and Its ...

DO YOU NEED MORE OXYGEN?

Two Substances That May Reduce the Risk Of Cancer

Our guide to the Reishi mushroom

Ultimate Weight Loss Motivation - Living Longer

Drug Companies Hijack Clinton's Heart News

Viagra & Blindness Warning

The Benefits of Owning a Home Sauna -

Press Release Famous Wellness Websi...

Medical Malpractice Cases: Trends and Insights -

Do you know these tricks to avoiding fat for he...

NOT ALL ANTIOXIDANTS ARE CREATED EQUAL!

Omega 3 Fish Oil and Weight Loss

More Article Pages 1 - 2

Prevent Heart Disease
by: Mike Spencer

You should always keep in mind that whatever actions you do today can either help to prevent, delay or minimize the effect of heart disease or worsen it. The key is to control risk factors. Granted that you cannot control every risk factor for heart disease such as family history but you can definitely do something about your behavior. Age and gender also influence your risk of heart disease.

Major Risk Factors of Heart Disease

Cholesterol Levels

Cholesterol is a type of a lipid, a soft, fatlike substance that serves as a source of fuel. Excessive cholesterol can cause buildup of atherosclerotic plaque. Accumulation of plaque in arteries can block blood flow and lead to a heart attack. LDL cholesterol, the so-called "bad" cholesterol, is transported to sites throughout the body, where it's used to repair cell membranes or to make hormones. LDL cholesterol can accumulate in the walls of your arteries. HDL cholesterol, the so-called "good" cholesterol, transports cholesterol to the liver, where it's altered and removed from the body.

Blood Pressure

Normal blood pressure level is defined as less than 130 millimeters of mercury (mm Hg) for systolic blood pressure and less than 85 mm Hg for diastolic blood pressure. The higher the blood pressure, the more likely it is to take a toll on the heart and on the brain. Blood pressure should be checked whether or not your levels are high. For normal, check once every two years. For high-normal, check once a year. If extremely high, you should get immediate care. Then get multiple measurements to know if a high level is sustained over time.

Diabetes

Another risk factor for heart disease is diabetes, a chronic disease of insulin deficiency or resistance. Type 2 diabetes, the most common type, is associated with obesity and may be prevented by maintaining ideal body weight through exercise and balanced nutrition.

Tips For Controlling Risk of Heart Disease

Stop Smoking

The effect of smoking on your lungs can cause almost every other medical condition.

Get Active

Routine physical activity is highly recommended and helpful in controlling obesity. Try to perform 30 minutes of moderate physical activity every day. Fast walking is one of the best way to prevent heart disease. If you can lose even a small amount of weight, five pounds for example, it may have a positive effect on lipid levels and blood pressure preventing heart disease.

Limit Alcohol Consumption

Limit daily alcohol intake to three ounces or fewer to prevent heart disease. People who drink large amounts of alcohol (six to eight ounces a day) tend to have higher blood pressure.

Watch What You Eat

Eat five helpings of fruits and vegetables daily to prevent heart disease.

Maintain adequate dietary potassium, calcium and magnesium intake.

Reduce saturated fats and cholesterol to stay away from heart disease.

This Static Spot is open for sponsor

This Static Spot is open for sponsor