Nutrition and Diet Tips

Three important risk factors for heart disease you can control are high blood cholesterol, high blood pressure, and smoking. If you have only one of these risk factors, your risk of heart disease doubles. If you have three risk factors, your risk is eight times higher than if you do not have. Other important risk factors for heart disease include age, sex, diabetes, family history and medical history.

* High Cholesterol

Too much cholesterol in the bloodstream can contribute to their accumulation in the arteries, causing atherosclerosis. High cholesterol can often be controlled with diet changes, but in some cases medication is needed.

High blood pressure

The second major risk factor for heart attacks, and the leading cause of stroke is high blood pressure, or hypertension.

* Smoking

Smoking increases the risk of heart attack by decreasing the concentration of HDL “good” and increase blood pressure. The concentration of HDL cholesterol in a person who smokes can detectably increase when you stop smoking.

* Lack of exercise

The investigation by the American Heart Association (American Heart Association) shows that regular aerobic exercise actually strengthens the heart muscle, enhances HDL levels, lowers blood pressure, slows the progression of diabetes, and helps prevent obesity. Almost all organizations recommend about 30 to 40 minutes of moderate exercise four or more days a week.

* Obesity

Research shows that obesity should be considered a major risk factor for heart disease, rather than one that simply contributes to other risk factors such as diabetes and high blood pressure.

* Diabetes

People with diabetes are susceptible to heart disease. People with poorly controlled diabetes often have multiple health problems including high cholesterol and other movement disorders that lead to atherosclerosis, bleeding from a small-caliber blood vessels in the eye, and inadequate circulation to the feet and hands. Smoking makes these problems worse.

Eating large amounts of whole grains protect from hypertension, according to a study published in American Journal of Clinical Nutrition.

There, men with the highest intake of whole grains were 19 percent less likely to develop hypertension than those who ate less.

Refining grains removes the outer coating, while integral retain the bran and germ, so they are richer in many nutrients, wrote to Dr. Alan J. Flint School of Public Health at Harvard, Boston.

The latest U.S. guidelines recommend that people consume at least 85 grams of whole grains per day and that at least half of those who use are comprehensive.

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The fish has an incredible nutritional qualities! Good for your heart, tone or line … His praise is more to do! Overview of the qualities of this health food.

We eat more fish, and we have good reason! He is often portrayed as a “health food” that can protect us from heart disease. True, some fish anyway. But it would be a shame to forget its other nutritional qualities, just as real, and ultimately very valuable for the balance of our diet.

The fish is really good! In the food pyramid, the fish is classified in the same group as meat. Logic is like a steak, a very good source of protein: an average of 18 to 20 g per 100 g. And they have great biological value: they contain all essential amino acids and are therefore fully used by the body for growth and cell renewal.

Other asset-shaped fish: the iron of animal origin (such as meat, again), well assimilated by the body. Iron is often deficient in the diets of young children, women who follow a restrictive diet or vegetarian. And this can lead to fatigue, lack of resistance, or anemia in the most serious cases.

If you eat little (or no) meat or relish if you do not know that fish is an excellent alternative. A portion equal, it completely replaces the menus. For younger guests and the elderly, be very vigilant, even when you use nets: Make sure there is no edge.

It is no coincidence that many slimming regimes, are biased to fish! This is a food of high nutritional density. It is both low in calories, typically low in lipids (fats) and well supplied with protein and micronutrients useful.

The caloric intake of fish is directly related to its fat content. Now I eat lots of fish called “thin” (less than 3% fat) or “half-fat” (between 3 and 6% fat) makes no more 80 to 120 kcalories per 100 g (weight net). Even fish “fat” (6 to 10% fat in most cases less than a mid-fat meat!) Rarely exceed 130 to 150 kcalories.

Besides iron, already cited, fish provides significant quantities of minerals:

* From the phosphorus, an essential component of bone;
* Zinc and copper, which play a vital role in the organization;
* Calcium, albeit concentrated in the edges, but also present in the flesh;

and trace elements varied, fluorine, selenium, cobalt, manganese …

Finally, it is a true mine … vitamins: It includes all the B vitamins, particularly B2, B12 and PP in significant quantities.

The omega-3 supplements are everywhere, as is now well aware of their health benefits through many studies that evaluated endorsed these fatty acids as essential for the health of the arteries, heart, the brain, and so on.

But is it necessary to consume in pill form?, Since through the diet can be obtained naturally or biologically, without resorting to the comfortable chemistry, which usually offers them as fish oil.

“To some extent the public now believes that supplements are different medications, but in reality a supplement, it is medication,” says David Siscovick, codirector of the Research Unit for Cardiovascular Health at the University of Washington in Seattle, which much studied the prevention of heart disease.

The American Heart Association recommends that everyone get an optimal intake of omega food, eating a variety of fish at least twice a week and plant sources.

Natural sources of Omega 3:

Tuna.
Salmon.
Mackerel.
Wild Trout
Herring.
Sardines.
Soy.
Nuts.
Flaxseed.
Canola oil.