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* R e d u c i n g c h o l e s t e r o l < h t t p s : / / w w w . a n t h e m . c o m / b l o g / l i v i n g - h e a l t h y / l i f e s t y l e - c h a n g e s - f o o d s - l o w e r - c h o l e s t e r o l / > : W h e n b a d c h o l e s t e r o l i s t o o h i g h , i t c a n c a u s e a p l a q u e b u i l d u p i n t h e a r t e r i e s , w h i c h i n c r e a s e s t h e r i s k o f h e a r t a t t a c k a n d s t r o k e .
* L o w e r i n g b l o o d p r e s s u r e : H i g h b l o o d p r e s s u r e d a m a g e s t h e a r t e r i e s o v e r t i m e b y m a k i n g t h e m l e s s e l a s t i c , w h i c h m a k e s i t h a r d e r f o r b l o o d a n d o x y g e n t o f l o w t o t h e h e a r t . 1
* F u e l i n g i t w i t h p o w e r f u l n u t r i e n t s : H e a r t - h e a l t h y d i e t s a r e h e a v y o n n u t r i e n t - r i c h f o o d s l i k e w h o l e g r a i n s a n d f r e s h f r u i t s a n d v e g e t a b l e s , m a n y o f w h i c h a r e r i c h i n a n t i o x i d a n t s , v i t a m i n s , a n d m i n e r a l s .
* K e e p i n g w e i g h t i n c h e c k : B e i n g o v e r w e i g h t o r o b e s e i s l i n k e d t o a n u m b e r o f f a c t o r s < h t t p s : / / m y . c l e v e l a n d c l i n i c . o r g / h e a l t h / a r t i c l e s / 1 7 3 0 8 - o b e s i t y - - h e a r t - d i s e a s e > t h a t i n c r e a s e t h e r i s k o f c o r o n a r y a r t e r y d i s e a s e , h e a r t f a i l u r e , a n d s t r o k e , i n c l u d i n g h i g h b l o o d p r e s s u r e , h i g h c h o l e s t e r o l , a n d d i a b e t e s .
P i l l a r s o f a h e a r t - h e a l t h y d i e t
Y o u c a n k e e p y o u r h e a r t h e a l t h y b y f o l l o w i n g a f e w s i m p l e b u t i m p o r t a n t g u i d e l i n e s . I f y o u w a n t a s t r u c t u r e d d i e t , l o o k t o t h e M e d i t e r r a n e a n d i e t < h t t p s : / / w w w . m a y o c l i n i c . o r g / h e a l t h y - l i f e s t y l e / n u t r i t i o n - a n d - h e a l t h y - e a t i n g / i n - d e p t h / m e d i t e r r a n e a n - d i e t / a r t - 2 0 0 4 7 8 0 1 > , a v e g e t a r i a n d i e t < h t t p s : / / w w w . m a y o c l i n i c . o r g / h e a l t h y - l i f e s t y l e / n u t r i t i o n - a n d - h e a l t h y - e a t i n g / i n - d e p t h / v e g e t a r i a n - d i e t / a r t - 2 0 0 4 6 4 4 6 > , a n d t h e D A S H d i e t < h t t p s : / / w w w . n h l b i . n i h . g o v / e d u c a t i o n / d a s h - e a t i n g - p l a n > . T h e s e a r e t h e b e s t d i e t s f o r h e a r t h e a l t h , a c c o r d i n g t o r e s e a r c h f r o m t h e M a y o C l i n i c < h t t p s : / / w w w . n c b i . n l m . n i h . g o v / p m c / a r t i c l e s / P M C 6 7 1 3 9 2 1 / > , a n d i n c o r p o r a t e m a n y o r a l l o f t h e h e a r t h e a l t h t i p s b e l o w .
E a t f r e q u e n t , s m a l l e r m e a l s .
I f y o u s k i p m e a l s , y o u m i g h t e n d u p o v e r e a t i n g l a t e r . I n s t e a d o f o n e o r t w o l a r g e m e a l s a d a y , t r y e a t i n g s m a l l e r , f r e q u e n t m e a l s a n d s n a c k s . I t h e l p s c o n t r o l y o u r m e t a b o l i s m a n d b l o o d s u g a r , a n d m o r e m e a l s a l s o m e a n s a b i g g e r v a r i e t y o f n u t r i e n t s f r o m d i f f e r e n t f o o d s t h r o u g h o u t t h e d a y .
D r i n k a l c o h o l i n m o d e r a t i o n .
D r i n k i n g t o o m u c h a l c o h o l i n c r e a s e s t h e r i s k o f o b e s i t y , h i g h b l o o d p r e s s u r e , l i v e r d i s e a s e , a n d m a n y o t h e r h e a l t h p r o b l e m s . S c i e n c e h a s a l s o s h o w n t h a t d r i n k i n g , i n c o m b i n a t i o n w i t h h i g h c h o l e s t e r o l , c a n i n c r e a s e t h e r i s k o f h e a r t a t t a c k o r s t r o k e < h t t p s : / / w w w . h e a r t . o r g / e n / h e a l t h y - l i v i n g / h e a l t h y - e a t i n g / e a t - s m a r t / n u t r i t i o n - b a s i c s / a l c o h o l - a n d - h e a r t - h e a l t h > . M o d e r a t i o n i s k e y i f y o u d o d r i n k , d o n t e x c e e d t h e r e c o m m e n d e d d a i l y l i m i t s < h t t p s : / / w w w . c d c . g o v / a l c o h o l / f a q s . h t m # : ~ : t e x t = T o % 2 0 r e d u c e % 2 0 t h e % 2 0 r i s k % 2 0 o f , d a y s % 2 0 w h e n % 2 0 a l c o h o l % 2 0 i s % 2 0 c o n s u m e d . > , a n d a l w a y s t a l k t o y o u r d o c t o r i f y o u h a v e a n y h e a l t h c o n c e r n s .
L i m i t a d d e d s u g a r s .
T h e a v e r a g e a d u l t g e t s a b o u t 1 7 t e a s p o o n s o f a s u g a r a d a y < h t t p s : / / w w w . h e a r t . o r g / e n / h e a l t h y - l i v i n g / h e a l t h y - e a t i n g / e a t - s m a r t / s u g a r / h o w - t o o - m u c h - a d d e d - s u g a r - a f f e c t s - y o u r - h e a l t h - i n f o g r a p h i c > a l m o s t d o u b l e t h e d a i l y l i m i t f o r m e n a n d t r i p l e t h e l i m i t f o r w o m e n . S u g a r - h e a v y f o o d s a n d d r i n k s c a n c a u s e h i g h b l o o d p r e s s u r e a n d c h o l e s t e r o l a n d a r e o f t e n h i g h i n c a l o r i e s , w h i c h c a n l e a d t o w e i g h t g a i n . S u g a r y d r i n k s a r e t h e b i g g e s t c u l p r i t s o f a d d e d s u g a r s i n t h e A m e r i c a n d i e t , s o c h o o s e w a t e r i n s t e a d . F r e s h f r u i t s a n d v e g e t a b l e s a r e a l s o g o o d , n u t r i e n t - d e n s e s o u r c e s o f n a t u r a l s u g a r s .
F i l l u p o n f i b e r .
A f i b e r - r i c h d i e t i s f u l l o f h e a l t h b e n e f i t s : F i b e r k e e p s y o u f u l l l o n g e r , w h i c h c a n h e l p c o n t r o l w e i g h t a n d c a n k e e p c h o l e s t e r o l a n d b l o o d s u g a r i n c h e c k . O a t s , b e a n s , l e n t i l s , f r u i t s , c o t t a g e c h e e s e , a n d w h o l e g r a i n o p t i o n s l i k e w h o l e w h e a t s p a g h e t t i o r w h o l e w h e a t b r e a d a r e a l l e x c e l l e n t s o u r c e s o f f i b e r , a l t h o u g h t h e r e a r e p l e n t y o f o t h e r s < h t t p s : / / w w w . m a y o c l i n i c . o r g / h e a l t h y - l i f e s t y l e / n u t r i t i o n - a n d - h e a l t h y - e a t i n g / i n - d e p t h / h i g h - f i b e r - f o o d s / a r t - 2 0 0 5 0 9 4 8 > , t o o .
G o f o r w h o l e g r a i n s .
A s i d e f r o m b e i n g g r e a t s o u r c e s o f f i b e r , w h o l e g r a i n s p r o v i d e m o r e v i t a m i n s , m i n e r a l s , a n d a n t i o x i d a n t s t h a n r e f i n e d c a r b o h y d r a t e o p t i o n s l i k e w h i t e b r e a d , m a n y b r e a k f a s t c e r e a l s , a n d m o s t p a s t a s . E a t i n g a n e x t r a o n e o r t w o s e r v i n g s o f w h o l e g r a i n s a d a y c a n l o w e r t h e r i s k o f h e a r t d i s e a s e b y u p t o 2 0 % < h t t p s : / / w w w . n c b i . n l m . n i h . g o v / p m c / a r t i c l e s / P M C 5 7 9 3 2 6 7 / > .
C h o o s e h e a l t h y f a t s o u r c e s .
R e d m e a t , f r i e d f o o d , a n d h i g h - f a t d a i r y p r o d u c t s a r e u s u a l l y h i g h i n c h o l e s t e r o l a n d s a t u r a t e d a n d t r a n s f a t s , w h i c h c a n c a u s e w e i g h t g a i n a n d i n c r e a s e t h e r i s k o f h e a r t d i s e a s e . I n s t e a d , c h o o s e h e a l t h i e r s o u r c e s o f f a t :
* P r o t e i n s : S a l m o n , c h i c k e n , f l a x s e e d , t o f u , n u t s , l e g u m e s
* D a i r y : S k i m m i l k , y o g u r t , c o t t a g e c h e e s e , a n d r e d u c e d f a t c h e e s e s , w h i c h a r e g o o d f o r b l o o d p r e s s u r e a n d h e a r t a n d b o n e h e a l t h
* O i l s : O l i v e , p e a n u t , a n d c a n o l a o i l s , w h i c h f a v o r u n s a t u r a t e d f a t s
T h e A m e r i c a n H e a r t A s s o c i a t i o n r e c o m m e n d s o n l y a b o u t a t e a s p o o n o f s a l t a d a y . < h t t p s : / / w w w . h e a r t . o r g / e n / h e a l t h - t o p i c s / h i g h - b l o o d - p r e s s u r e / c h a n g e s - y o u - c a n - m a k e - t o - m a n a g e - h i g h - b l o o d - p r e s s u r e / s h a k i n g - t h e - s a l t - h a b i t - t o - l o w e r - h i g h - b l o o d - p r e s s u r e > S o d i u m i s i n s a l t , a n d t o o m u c h s o d i u m c a n i n c r e a s e y o u r b l o o d p r e s s u r e , a r i s k f a c t o r f o r h e a r t d i s e a s e a n d s t r o k e . C h e c k n u t r i t i o n l a b e l s e x c e s s s o d i u m i s l u r k i n g i n m a n y p r o c e s s e d f o o d s s u c h a s d e l i m e a t s , c a n n e d s o u p s , s a l a d d r e s s i n g s , a n d f r o z e n m e a l s . L o o k f o r i t e m s a d v e r t i s e d a s r e d u c e d s a l t , l i k e r e d u c e d s a l t k e t c h u p a n d s o y s a u c e . Y o u c a n a l s o c o o k y o u r o w n f o o d w i t h s a l t - f r e e s e a s o n i n g b l e n d s a n d e a t m e a l s h e a v y o n f r e s h f r u i t s a n d v e g g i e s , w h i c h a r e n a t u r a l l y l o w i n s o d i u m .
F o c u s o n f r u i t s a n d v e g g i e s .
F r u i t s a n d v e g g i e s a r e l o w i n s o d i u m , b u t t h a t s n o t t h e i r o n l y b e n e f i t : T h e y r e a l s o l o w i n c a l o r i e s , h i g h i n f i b e r , r i c h i n m i n e r a l s a n d n u t r i e n t s , a n d c a n l o w e r c h o l e s t e r o l . A n t i o x i d a n t - r i c h f o o d s l i k e l e a f y g r e e n s , b l u e b e r r i e s , a n d c i t r u s a l l a r e a s s o c i a t e d w i t h a l o w e r r i s k f o r h e a r t p r o b l e m s .
A l w a y s t a l k t o y o u r d o c t o r b e f o r e s t a r t i n g a n y k i n d o f d i e t .
S o u r c e s :
C e n t e r s f o r D i s e a s e C o n t r o l a n d P r e v e n t i o n : c d c . g o v
A m e r i c a n H e a r t A s s o c i a t i o n : h e a r t . o r g
C l e v e l a n d C l i n i c : m y . c l e v e l a n d c l i n i c . o r g
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