| Product: |
General Weightloss & Healthy Eating Tips |
| Date: |
18/12/03 (44 review reads) |
| Rating: |
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Advantages: May help you to live longer
Disadvantages: None
It's hard not to have hearts on the brain with the current trend of hearts decorating everything from dolls clothes to pyjamas to lipstick cases and purfume bottles. But although your head may be preoccupied with capturing someone else's heart, it might be better off paying attention to the needs of own.
It's never too soon to start looking after your heart, however healthy you feel. Doctors reckon heart disease builds up over a period of 20-30 years during which time - scarily enough - there may be no symptoms. Luckily there are lots of steps you can take to eat your heart healthy - and reduce the risk of heart disease happening to you.
High cholesterol levels are the main cause of coronary heart disease, and a mixture of genetic and dietary factors defines each person?s levels. Around one in 500 people have the misfortune to inherit high cholesterol levels, making them more likely to develop heart problems. But most people cause their own cholesterol trouble by eating too many saturated fats, not taking enough exercise or by becoming obese.
The best way to protect yourself is not simply by eating less, but by ensuring your diet is low in saturated fats and eating the right foods.
The first step is to lower your intake of saturated fats, replace saturated fats like butter with vegetable oils, olive and rapeseed oils, or polyunsaturated fatty acids, like sunflower, soya and corn oil. The plus is that these are usually lower in fat and calories anyway; for example, Olivio spread, has half the saturated fat of butter.
But looking after your heart is not just about avoiding certain foods. There are lots of foods that are actually good for your heart. Foods rich in fibre, especially the soluble type found in oats, beans and lentils can help to reduce cholesterol levels. These are low in fat and extremely filling, with a portion of lentils being around 150 calories.
Research has suggested that the m
ore green vegetables you eat, the less likely you are to develop heart disease, which supports claims that antioxidants in fresh fruit and vegetables may help prevent heart disease. Fruit and vegetables are all either zero fat or low in fat, so you will be able to keep your heart healthy - and still have a flat stomach!
Garlic is also said to lower blood cholesterol levels and as a zero fat food, a clove or two is a great way to add flavour to casseroles, pasta sauces, curries and other dishes. And the belief that onions are good for the heart goes back centuries.
Eating oily fish could help prevent heart attacks because fish oil is thought both to prevent the thickening of arteries and to improve blood flow to the heart. A small portion of sardines served with pasta and sauce makes for a satisfying meal.
Although too much alcohol increases blood pressure, experts reckon a glass of red wine a day can help to prevent heart disease. The alcohol dilates small blood vessels and increases the blood flow to the tissues.
This might sound like a lot of things to remember but following sensible menu plans will ensure you are already eating foods low in saturated fats, as well as plenty of fibre, fresh fruit and vegetables.
The other essential step to improving your heart health is taking regular exercise. Not only will this help keep your weight down and reduce your risk of obesity, but exercise also encourages blood circulation.
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