In this article, I’m gonna tell you the Simple 4 Good Nutrition Tips Prevent Heart Disease. heart disease, a leading killer of both men and women in the world. heart disease occurs because develops of atherosclerosis, or an accumulation of fat and cholesterol in the lining of the arteries that supply oxygen and nutrition to the heart muscle.
Over time, blood flow is reduced and oxygenation to the heart can become limited, leading to angina(chest pain) and myocardial infarction(heart attack). Though atherosclerosis usually is not dead until middle age and beyond, it begins to develop in childhood (McMahan et al., 2006; Haust, 1990). high blood cholesterol levels, in particular, LDL-and cholesterol’s susceptibility to oxidation are main culprits in the development of atherosclerosis. Cholesterol, lipoproteins, and triglycerides-all factors important in the development of heart disease.
your personal fitness instructor can play an important role in helping people minimize their cardiovascular disease risk by educating them about risk factors and encouraging them to talk with their physicians about their own personal risk. It is important to emphasize the importance of keeping close tabs on risk factors, not only for older adults who may have already developed one or more risk factors and now must vigorously work to reverse them, or at least prevent their progression but also for younger individuals who appear to be perfectly healthy.
Simple 4 Good Nutrition Tips Prevent Heart Disease
Regardless of a person’s overall risk, everyone should be encouraged to follow these nutrition recommendations to optimize heart health:
- Eat a diet rich in fruits and vegetables, whole grains, and high-fiber foods.
- Consume fish (in particular oily fish like salmon, trout, and tuna) at least twice per week.
- Limit saturated fat to < 10% of total caloric intake (preferably <7%), cholesterol to <3OO mg/ day, alcohol to no more than one drink per day, and sodium intake to <2.3 g/day (1 tsp of salt).
- Keep trans fat intake as low as possible.
What to avoid For Healthy Heart
- Saturated fat: Too much-saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing coronary heart disease.
- Trans fats: Another type of fat, known as trans fat, can also raise the amount of cholesterol in the blood.
- Salt: Eating too much salt can increase the risk of developing high blood pressure. Having high blood pressure increases the risk of developing coronary heart disease.
- Alcohol: If you drink alcohol, it’s important to keep within the recommended guidelines – whether you drink every day, once or twice a week or just occasionally.
Studies have shown that following these basic dietary recommendations leads to beneficial changes in reported dietary intake as well as measurable decreases in blood pressure, total cholesterol, and LDL cholesterol (Brunner et al., 2007). Still, implementation is overwhelming and extremely difficult for many people. In fact, only 3% of Americans eat healthfully, engage in a regular physical activity, maintain a healthy weight, and do not smoke (Sandmaier, 2007). MyPlate offers many resources to help people get started, But if this is not enough, then you consult your nearby registered dietician.
What You May Need To Know About Your Heart?
- What is my risk for heart disease?
- What is my blood pressure? What does it mean for me, and what do I need to do about it?
- What are my cholesterol numbers? (These include total cholesterol, LDL “bad” cholesterol, HDL “good” cholesterol, and triglycerides.) What do they mean for me, anc what do I need to do about them?
- What are my body mass index (BMI) and waist measurement? Do they indicate that I need to lose weight for my health?
- What is my blood sugar level? Does it mean that I’m at risk for diabetes?
- what other screening tests for heart disease do I need?
- How often should I return for checkups for my heart health?
- For smokers: What can you do to help me quit smoking?
- How much physical activity do I need to help protect my heart? What kinds of activities are helpful?
- What is a heart-healthy eating plan for me? Should I see a registered dietitian or qualified nutritionist to learn more about healthy eating?
- How can I tell if I’m having a heart attack?
(Note: If you have any heart-related problem, then don’t forget to check all the question and go to a clinic or hospital for a for a blood test and other.)