Check Out What Is A Healthy Heart Food




Healthy heart food: Below you will find is a list of heart healthy foods and healthy heart tips for the most vital organ of all...the one you can't live without...your heart.

It's not a secret...you certainly know that reducing your consumption of saturated and trans fat is very important. And it can be achieved by choosing healthy heart food.

Your heart...wow!...a unique and vital organ. His function is to beat to ensure that blood circulates throughout the body and transports oxygen and nutrients to the cells.

Since the beginning of the 21 century, cardiovascular diseases have been the number 1 cause of mortality in the world. Hereditary factors combine with our lifestyle lead to heart disease...that's why it's so important to take care of your heart by doing moderate exercises and by eating plenty of healthy heart food.

healthy heart food

The source of fat that you consume will influence your risk of developping heart disease.







Let's Have A Look At The Different Types Of Fat In Food:


The Bad One...

  • Trans fats are found in processed food, shortening, partially hydrogenated oils. Trans fat will increase your LDL cholesterol (the bad one) and reduce your HDL, which is the good one. So avoid them!
  • Saturated fats are found in red meat, dairy products...They will increase your LDL and HDL.
  • Cholesterol is not a fat. It's a fat-like substance, naturally found in your body and produce by the liver, and is essential to make hormones, bile acid (which helps in fat digestion) and is essential to maintain healthy cell membranes. The liver makes enough cholesterol to satisfy your needs so you should limit your intake of foods that contain cholesterol. It's essential but in excess it can lead to heart problems.

The Good One...

  • Monounsaturated fats are found in olive oil, nuts. They reduce your LDL (bad) cholesterol and increase your HDL.
  • Polyunsaturated fats are found in vegetal oil, fish, flaxseed. They also reduce your LDL cholesterol and increase your HDL. Omega 3 and 6 are polyunsaturated fats that are essentials. Your boby cannot produce them so it's important to include food for a healthy heart in your diet. Omega 6 can be found easily. On the other hand omega 3 sources are rarer.

    A good balance between the two is also important if you want to get all the omega 3 benefits


Facts And Benefits Of Choosing Healthy Heart Food

  • Fruits and vegetables are the number one food choice for heart disease prevention
  • Healthy heart food is very important because fat is a vital nutrient
  • It helps preventing arrhythmia
  • Helps in the transportation and absorption of fat soluble vitamins (A, D, E, K)
  • Helps maintain body temperature
  • It helps reducing the rate of triglycerides which are a type of fat. They are made by your body and found in the food you eat. Calories that are not used for energy are turned into triglycerides and stored as fat
  • Reduce the risk of blood clots
  • It maintains the elasticity of blood vessels
  • Omega 3 and 6 give you essential fatty acids which are good for your brain, your skin..


Tips On How To Increase Your Intake Of Healthy Heart Food

  • Choose omega 3 foods
  • Choose omega 6 food source like meat, vegetal oil, eggs
  • Eat a little bit of nuts every day. They are rich in vitamins, minerals, fiber and unsaturated fat
  • Choose low-fat foods and watch your serving size
  • Try to include beans to your diet because they reduce your bad cholesterol and triglycerides. They are rich in fiber and a good source of nutrients for your heart(vit.B, magnesium, potassium)
  • Oatmeal contains omega 3 fatty acids and many other nutrients
  • Try green tea. It helps to improve the ability of arteries to dilate


Give Yourself A Treat By Having

  • Dark chocolate with at least 70% of cacao...a little bit per day (20gr) will improve your bloodstream
  • Have a glass of red wine! A molecule called resveratrol is present in large quantities in red wine and has many positive effects on the cardiovascular system


Finally,

eating healthy heart food such as fruits and vegetables, whole grains combine with a diet low in saturated fats, moderate exercises, not smoking may all help in the prevention of cardiovascular diseases.

It is now up to you to make changes to have a healthy heart!




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