Error message here!

Hide Error message here!

LogIn

line

OR

Forgot your password?

 

Error message here!

Error message here!

Hide Error message here!

Create Account

line

OR

Log-In

 

Lost your password? Please enter your email address. You will receive a link to create a new password.

Error message here!

Back to log-in

 
Close

The Right Diet for Heart Health

There are many benefits of a healthy diet and heart health is one of the most important. Knowledge of foods that can improve heart health.

For maximum heart health, you need to follow a balanced diet. But what does that really mean? "Try a diet low in saturated fat and high in fiber," recommends Lisa R. Young, Ph.D., RD, assistant professor in the nutrition and food studies department, and public health at New York University. Here's how to put such a diet in place.

Diet for heart health: get plenty of fiber

Fiber can help lower blood cholesterol levels and reduces the risk of diabetes (a risk factor for heart disease factor) and certain types of cancer. "We recommend about 25 grams of fiber a day for men a bit more. It depends on your weight," say Young. "Most Americans eat too much, much less. If you follow a good diet, you get enough, but many of us do not."

The best way to include fiber in your diet is to eat a variety of whole and a mixture of fruits and vegetables that contain both soluble fiber and insoluble grains. Soluble fiber helps clear cholesterol out of the bloodstream. Include good sources of soluble fiber oats, barley, dried beans, peas, were found on the fiber is soluble in vegetables such as beets, cabbage, as well as whole grain bread.

Diet for heart health: the role of carbohydrates

It should be 50-60% carbohydrates from your diet. In addition to fresh fruits and vegetables, and get carbohydrates from beans, whole grain bread and pasta, and brown rice. Carbohydrates are considered good sources of these because they provide you with nutrients, vitamins, fiber, as well as calories.

However, Young explains that carbohydrates are often compounds of saturated fats such as butter, sour cream, cheese, cream, dips and spreads. This is not good news because the saturated fat increases cholesterol, or "bad" cholesterol. So you want to watch what you put on your carbohydrates, and how much of them you eat.

• Eat the right carbs and the right fats. While a lot of LDL cholesterol is bad news, to replace all the fat in your diet with carbohydrates is not the solution either. "And follow the diet very high in carbohydrates and very low in fat reduces the HDL cholesterol", says Young. HDL cholesterol, found in some good (unsaturated) fat, it is actually good for your heart.

• Understand the role of triglycerides. Fruits and vegetables contain carbohydrates which with the nutrients needed by the body jam-packed. And other simple carbohydrates, such as breads, cakes, cookies made from white refined flour, has less nutritional value. After to eat, our bodies carbohydrates, fat and protein in the transformed triglycerides, and chemicals that are used best cells to give us energy. We need some triglycerides to fuel us throughout the day. But a lot of this chemical has been found to increase the risk of heart disease. "It depends on the type of carbohydrate," says Young. "White bread, for example, raises triglycerides."

Diet for heart health: vitamins for the heart

While many people swear that vitamins and nutritional supplements, and there is plenty of evidence to support the notion that any particular vitamin is good for the heart. "There was a lot of talk about vitamin E, and it did not really pan," says Young, "and folate, B6, B12 - these vitamins was not the right one, too."

"As they say, there are no quick fixes or miracles," adds Young. Most of us can get all the nutrients you need from our hearts a balanced diet - full of vegetables, whole grains and fresh fruits.

Share With:

Leave A Comment