Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Preventing Heart Disease: What to Eat


About 12.6 million Americans currently have heart disease.

1.1 million Americans will experience a serious heart event this year.

One in four Americans have some form of cardiovascular disease. Every 34 seconds one American will die as a result of cardiovascular disease.

No other disease claims as many women's lives as cardiovascular disease. One American woman dies each minute as a result of cardiovascular disease.

Around 700,000 Americans will have a stroke this years. That's one stroke every 45 seconds.

HEART DISEASE IS THE SINGLE BIGGEST KILLER OF AMERICANS. IT KILLS AS MANY AMERICANS AS THE NEXT 5 LEADING CAUSES OF DEATH.

One important step in reducing your risk of heart disease is to change your diet.

These are what you should consume more of:

1. Vegetable oils, nuts, seeds and fish.

These foods contain monounsaturated or polyunsaturated fatty acids. These are good for the heart.

Monounsaturated fatty acids help increase the level of good cholesterol.

There are three chemical subgroups of unsaturated fatty acids called essential fatty acids. These are omega-3 and omega-6 polyunsaturated fatty acids, and omega-9 monounsaturated fatty acids.

Omega-3 fatty acids are found in fish oils (docosahexaenoic and eicosapentaneoic acids), plants and seeds (alpha-linolenic acid) and have significant benefits. For example they improve your good cholesterol levels, reduce your overall heart disease risk and may reduce your chances of developing an irregular heart rhythm.

The American Heart Association and other experts recommend that you should get most of your unsaturated fats from omega-3 fatty acids

Omega 6 fatty acids are found in corn, safflower, soybean, and sunflower oil. However a high consumption of omega-6 fatty acids will result in weight gain and will give you a higher risk of getting certain cancers and some chronic diseases.

Omega-9 fatty acids are found in canola and olive oil. They may also contain chemicals that block the harmful affects of omega-6 fatty acids.

Eating fish twice a week will improve your good cholesterol, lower your chance of dying from heart disease, and improve your blood pressure. Choose oil fish like salmon, mackerel, or sardines as they are the most healthy and are high in omega-3. Avoid fish that are high in mercury like shark, king mackerel, tilefish or swordfish. Fish is the best source of protein and is better for your cardiac health than chicken or lean meat.

The amount of polyunsaturated fat that you eat should be up to 10 percent of your daily calorie intake. The amount of monounsaturated fat that you eat should be up to 15 percent of your daily calorie intake.

2. Oats, lentils, potatoes, apples, pinto beans, citrus, black beans and barley.

These foods contain soluble fiber that helps increase your levels of good cholesterol. Soluble fiber may also reduce blood pressure.

When you increase the amount of soluble fiber in your diet you should also increase the amount of water that you drink.

3. Wheat bran, whole grains, seeds, nuts, legumes, and fruit and vegetable peels

These foods contain insoluble fiber. Eating insoluble fiber may help with weight lost and lower your risk of heart disease.

4. Soy products (not soy sauce).

Soy products are rich in both soluble and insoluble fiber, omega-3 fatty acids, as well as providing all essential proteins.

5. Green tea.

Green tea is rich in chemicals that protect against bad cholesterol.

6. Coffee.

Coffee contains phenol, a chemical that helps stop oxidation of bad cholesterol.

7. Potassium-rich food like bananas, oranges, pears, prunes, cantaloupes, tomatoes, dried peas and beans, nuts, potatoes, and avocados.

A potassium-rich diet can help you achieve healthy blood pressure levels and reduce the risk of you having a stroke by 22 to 40%. However too much potassium can cause stomach pain, muscle weakness and in rare cases, dangerous heart events.

8. Water

Many heart risk factors are made worse by dehydration. In a 2002 study it was found that if you drank five or more glasses of water a day you had lower risk of a fatal heart event than if you drunk two or fewer glasses a day.

9. Alcohol.

One or two glasses of alcohol a day will help protect your heart. However heavy drinking will harm your heart.

The DASH Diet (Dietary Approaches to Stop Hypertension)

The DASH diet is a diet that is clinically proven to significantly reduce blood pressure. It emphasizes whole grains, fruits, vegetables, and low-fat dairy products. It recommends:

- Avoiding saturated fat and choosing monounsaturated oils such as olive or canola.

- Choosing whole grains over white flour or pasta.

- Eat fresh fruits and vegetables every day.

- Eat nuts, seeds, or legumes daily.

- Eat modest amounts of protein, preferably from fish, poultry or soy products.

To get the DASH diet click here or point your web browser to :

http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

You can also find information on lowering your blood pressure here or by pointing your web browser to:

http://www.nhlbi.nih.gov/health/public/heart/hbp/hbp_low/hbp_low.pdf

Kevin Davies is webmaster of preventingheartfailure.com and author of "Preventing Heart Failure" eBook. In this eBook you'll learn how to significantly reduce your risk of heart disease. To buy "Preventing Heart Failure" please visit http://www.preventingheartfailure.com


MORE RESOURCES:

Michael Irvin Touts Nutrition Supplement For Relieving Achilles Pain
Forbes
Michael Irvin used to run by defensive backs with ease. But a couple of years ago he was in so much pain that he thought he might be wheelchair-bound for the rest of his life. β€œMy Achilles just hurt so much that I was at my wit's end,” said the Hall of ...



USDA Requests Applications for Rural Child Poverty Nutrition Center
USDA.gov (press release)
WASHINGTON, Sept. 22, 2014 – Agriculture Secretary Tom Vilsack today announced that up to $2.5 million is available to establish the U.S. Department of Agriculture's Rural Child Poverty Nutrition Center. This competitive grant is part of USDA's efforts ...

and more »


Grand Rapids elementary to host live performance of 'Jump with Jill' nutrition ...
The Grand Rapids Press - MLive.com
JWJ-large.jpg Jill Jayne (center), star of the rock and roll nutrition show, "Jump With Jill," performs in dance video for "The Bone Rap" song about calcium. Martin Luther King Jr. Leadership Academy in Grand Rapids has won a visit Thursday, Sept. 25.



Poor nutrition overlaps with pollinator 'hotspots'
Futurity: Research News
New research connects the contributions of bees and other pollinators to human nutrition around the world. The research is particularly important to individuals suffering from malnutrition and micronutrient deficiencies in Southeast Asia, India ...



Nutrition How-To: Eating During Pregnancy
WDTV
Nutrition How-To: Eating During Pregnancy. Written by Rachel McDevitt. Last updated on September 22, 2014 @ 7:24PM. Created on September 22, 2014 @ 6:47PM. People often say that pregnant women are "eating for two" and while that's technically true, ...



Heloise Hints: Include serving size in nutrition info on recipes
The Oshkosh Northwestern
"My Sound Off is about recipes. It seems when I find one I really like, it will list the nutritional information per serving but not tell you how many servings it makes or the size of a serving. It makes it very difficult to count calories this way ...

and more »


Nollywood Premieres Star-Studded Movies to Improve Nutrition
AllAfrica.com
Abuja/Washington β€” Nigeria's Nollywood's top movie directors, in partnership with HarvestPlus, a global program to improve nutrition, have made four movies to entertain and inform Nigerians on how they can improve their diets and health. The movies ...



Seafood Nutrition Partnership launches Clinton Global Initiative commitment to ...
Undercurrent News
The Seafood Nutrition Partnership (SNP) debuted its new pilot program at the 10th Clinton Global Initiative (CGI) annual meeting. The pilot program β€” called Eating Heart Healthy: a Cardiovascular risk Reduction Program for Women β€” serves as SNP's ...
At 2014 Clinton Global Initiative Annual Meeting, Seafood Nutrition ...DigitalJournal.com

all 4 news articles »


Retired officers leading nutrition war
mySanAntonio.com
Four years after a group of more than 450 retired military leaders released a report called β€œToo Fat to Fight,” chronicling the expanding waistlines of our armed forces, the admirals, generals and others are waging this war anew. Their group, called ...
Report: Poor fitness in military poses perilEl Paso Inc.

all 17 news articles »


Elderly nutrition program menu
Sioux City Journal
Reservations are required a day in advance by calling the Sergeant Bluff site at 943-4669 or the Connections Area Agency on Aging nutrition office at 279-6900 ext. 25. For more information about other available meal sites, call 279-6900. This week's menu:.

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.