I'm in my early 30's and am really starting to think more seriously about my future health. My mom's side of family is notorious for heart/overweight/cholesterol problems and I don't want to be like them whem I'm older. I already don't eat much red meat just because I don't care much for it, and I stay away from fried foods most of the time since they easily upset my stomach. What other foods should I avoid, or incorporate, into my diet on a regular basis that will protect my heart and arteries?
Diet & Fitness - 6 Answers
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1 :
I would suggest whole wheat bread by sara lee to be specific. Some Cheerios ( not honey nut or anything like that, just plain ) Some Kraft Live-Active Cheese, Raisins ( Natural ) Granola Bars. Salad, Fruits, and some unsalted peanuts. Chicken ( not processed ) is always good for protein, Pasta is easy to digest and lightweight. Some Super Heart Healthy Foods are: Bluberries Salmon Soy Foods *I would say Start the morning with some Cereal & Milk: Honey Bunches Of Oats (Almond) is a great source of Healthy Heart! Regularly Exsercise. Jogging,Biking, Cardio, etc.
2 :
Some foods to consider eating more often: Sweet potatoes Green leafy vegetables Carrots, Broccoli and Greens (lightly cooked to keep the carotenoids) Pumpkin, canned or cooked Squash 97% or greater fat free chicken or turkey breast (I look for 99% fat free.) Low fat tomato sauces and pasta Onions and Garlic (Chop or crush to release the photonutrients) Homemade pizza with 99% fat free chicken as meat sauce Foods with low/no salt for those who have high blood pressure Peanuts, walnuts, almonds in moderation (be careful not to gain weight) Olive oil and canola oil substituted for other oils, (the key is to monounsaturated fats vs trans-fatty acids or partially hydrogenated fat) Salmon and other fish (mackerel, sardines, herring), including the skin and fat (Research suggests this omega 3 fat (EPA fat) has the ability to raise HDLs. 1-5 servings per week recommended) Defatted soy flour (at least 1/3 of a cup per day recommended) Fat free milk (skim) Oatmeal, shredded wheat, low-no sugar added cereals Whole wheat bread Fresh fruits Apples (with skin for flavonids) Oranges (Eat pulpy parts for flavonids) Red or black grapes Grape juice (1 cup per day recommended) Grapefruit, especially pink which has 40% more beta carotene than white Dried fruits, especially apricots, dates, prunes Cantaloupes Fat free homemade yogurt with extra dry milk to increase the magnesium and calcium content Tupelo honey as a substitute for sugar in cakes, cookies, breads, etc. Salad dressings and dips with non-fat sour cream or homemade yogurt Baked whole wheat chips and tortillas Bean and chickpea dishes and dips Tomato salsas Walnuts (for omega3) Almonds and Avocados (for monounsaturated fat) Broccoli Sprouts With all of this you need to maintain your normal weight by watching your calorie intake, and getting plenty of exercise Foods to consider avoiding 1%, 2% and whole milk Meats with 96% or less fat Red meats Hydrogenated oils such as stick margarine, and when listed as an ingredient in foods Food with high butter fat and other animal fats, e.g., cheese, full fat yogurt, sauces Hot dogs, hamburgers Deep-fried foods Sugar Ice cream Salt (if you have high blood pressure) Candy, baked goods and ice cream made with fats High fat snacks, chips Pies, pastry's, cookies made with fat and sugar (plenty of healthy cookies, pies, pastry's in my recipes
3 :
Read up on the benefits of garlic. You can take them in pills. vitamin C has an array of benefits. Vegetables and fruits are the way to go. Fried foods are great but they must be eaten sparingly. Walking will keep your diet in check - burning off calories sensibly. Look into garlic though, you will be pleasantly surprised.
4 :
if you don't like to eat fish *which I suggest you should eat more* at least get some Omega 3 fish oil pills from your local vitamin shop, its very good for the heart other than that sounds like you're eating pretty well just stay away from greasy stuff period
5 :
forget about staying away from meat and cholesterol,etc. PROCESSED foods are causing the majority of health problems today. the less chemicals that you put in your body on a daily basis the healthier you will be. the HDL:LDL ratio is more important than total cholesterol values. make sure to ingest plenty of healthy unsaturated fats which will improve the HDL:LDL ratio more favorably.
6 :
Inflamation is a big factor in heart disease. Trans fats, vegetable oils and sugar. High insulin levels in your blood will clog your arteries. Stress is a big risk factor for heart disease. Never cook with vegetable oils they go rancid easily. Eat healthy fats like butter, lard, olive oil, tropical oils and cod liver oil. Cold press vegetable oils sparingly. Cholesterol and Saturated fats do not cause heart disease that is a myth. It's the oxidized fats and oxidized cholesterol the can damage your health for example powederd eggs or powdered milk which is added to 1% and 2% milk by the way. Hard meats has oxidized cholesterol like salami. Eat organic fruits and vegetables. Meat and dairy from grass fed animals not the factory farm animals who live in confinement and are given antibiotics and hormones
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