Eating For A Healthy Heart

Bad cholesterol or a bad diet is something we all
experience at some point in time.  It's impossible
to eat healthy our whole lives, even though we may
try hard to do it.  Eating healthy for your heart
is something everyone should try to do, especially
when it comes to restoring health and reducing
heart attacks.

Your Heart and Food

We know these things for sure - a diet high in
saturated fats will raise your cholesterol  which is
a risk factor for heart disease.  People that are
obese are more prone to heart disease.  A diet high
in sodium may elevate your blood pressure leading to
inflammation and even heart disease.

To help prevent heart disease and improve your health,
put the tips below to good use.

Eat Plenty of Fish

Herring, sardines, and salmon are all excellent sources
of Omega 3 essential fatty acids.  Other fish are great
to, although Omega 3 may help to get your cholesterol
down to a healthier level. Try to eat fish twice a week.

Choosing Healthy Fats and Oils

Saturated fat will increase the risk of heart disease.
It's found in meat, butter, and even coconut oil.  You
should avoid them until your cholesterol levels are
down and you are at a healthy weight.  Even those
that love red meats can enjoy seafood and nuts for their
main sources of protein.

Monounsaturated fats such as extra virgin olive oil will
help you to protect your heart. Extra virgin olive oil
is an ideal choice for cooking, dressing, or even as a
dipping sauce. Other oils that are good for your heart
include safflower oil and canola oil.

Plenty of Fiber

Fiber can help you control your cholesterol.  You
can find fiber in whole grain products to help
control sugar absorption as well, which will help
you keep your digestive system healthy.

Choosing Carbohydrates

Eating for your heart involves staying away from
sugary foods such as candy, cookies, cakes, and
pastries.  Eating a lot of sugar isn't good for
your heart.  Healthy carbohydrates include whole grain
breads, whole grain pasta, brown rice, and lots of
vegetables.  You should make fruits and vegetables the
main aspect of your diet.

Healthy Cooking Methods

Stir frying and sauteing with extra virgin olive oil
or canola oil are both great methods and you shouldn't
dip your food in batter and fry it anymore.  If you
cook chicken, remove the skin and bake it in the oven
in foil.

Instead of frying your fish you should always bake
it.  Steaming your vegetables can help maintain the
most nutrients.  You should not use cream sauces or
butter anymore either.  When you eat vegetables,
squeeze lemon juice on them or use your favorite herbs
instead.

As you make the proper changes to your diet, keep in
mind that it takes time for them to become habits. 
Eating healthy is always great for your body and your
lifestyle, especially when it comes to your heart and
the prevention of heart disease.