The Heart Healthy Diet

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The Heart Healthy Diet. Hi, I'm Barbara Mints, vice president of healthy living and community engagement for Barnabas health. What is a heart healthy diet? There is so much information out there so many fad diets to choose from just take a deep breath and follow these simple tips for a healthier and healthier heart, you eat more fish not only that, source Good protein is leaner than beef and even cuts of poultry, certain oily fish such as salmon tuna mackerel have lower omega-3 fatty acids. risk of heart disease and stroke. The American Heart Association recommends two weekly servings of this omega-3 rich fish. Another way to get these essential omega-3s is from flaxseeds and chia seeds. 

This is a good choice for you, vegetarians, eating a more fruit and vegetable theme, as well as whole grains and fruits and Vegetables are loaded with fiber and nutrients called antioxidants that help fight heart disease. You need about two to three servings of fruit every day and three to four servings of vegetables know that fat. Each of you is different and will have different effects on your body such as butter cream and some others. Salad dressing and bacon are saturated fat. They will increase cholesterol which causes heart disease. 

Unsaturated fats are usually liquid at room temperature. Oils such as corn, olive and sunflower are unsaturated oils and will help lower cholesterol. Monounsaturated fats are the best choice found in them. Olive nuts and canola oil are excellent choices for heart health as they will help keep your HDL or good cholesterol up while lowering your LDL or bad cholesterol you avoid. Artificial trans fats These are fats that will increase your LDL or bad cholesterol.

They are commonly found in processed foods such as baked goods in refrigerated dough product packs such as, biscuits and cinnamon rolls, coffee cream makers and stick margarine to name just a few roasts. Bake or grill your food this will help keep your fat intake lower which helps maintain your weight. And your cholesterol goes down and pay attention to those parts. 

It's easy to replace our diets in this fast food environment to add vegetarian dishes to your weekly menu. Vegetable protein has very little fat and no cholesterol, only animal products such as eggs, milk, meat and cheese have cholesterol and reduce cholesterol. On your salt intake, canned foods like soups and vegetables are very high in sodium. The recommended daily amount of salt is three-quarters of a teaspoon. The average American consumes about two teaspoons of salt, limiting daily alcohol intake to one glass per day for women and two. for men. Moderate red wine is a good and last resort option. But no less important, staying active in sports helps lower your cholesterol and blood. That pressure and your weight also help lift your mood and keep you all motivated. 

These tips will help you on your way to health and wellness in Barnabas, a life of better health for you.