Top 7 Meal Tips For A Fit Healthy Heart
1) Choose low fat dairy or skimmed milk over full fat milk to cut back on the intake of saturated fatty acids which can make you prone to artery clogging.
2) Completely avoid food items or grocery items that contain Trans- Fats or hydrogenated fats. These fats are responsible to raise your LDL (bad cholesterol) and lower HDL (good cholesterol). These are found in jams, cakes, pastries, cookies, butter, mayonnaise, and margarine.
3) Regularly consume fatty fishes like salmon and mackerel as they contain good amounts of omega-3 fatty acids that promote good cholesterol levels and also prevent the development of plaque on the arteries and blood vessels keeping them free from damage.
4) Garlic contains a compound called allicin which is known to lower down high blood pressure. It helps in reducing the bad cholesterol, LDL which is one of the causes of heart diseases among people.
5) Flax seeds are another variant of super foods that boast of high omega 3 fatty acids, good to promote heart health and reduce any inflammation. You can consume one to two teaspoon of flax seeds daily. The best way to consume them is by dry roasting and then grinding them into a fine powder. This powder can be added to your curries, soups, salads or flour.
6) Cut back on salt. Aim to eat not more than two thousand milligrams of sodium, which is roughly equal to half teaspoon of salt on a daily basis. If you have constant high blood pressure, you need to further reduce the salt intake by three-fourth teaspoon on an everyday basis.
7) Clinical studies showing that consuming at least 25 g of soy protein per day lowered total and LDL cholesterol. Eat foods like soy beans, soy nuggets, tofu or tempeh to ensure goodness of soy in your diet.
2) Completely avoid food items or grocery items that contain Trans- Fats or hydrogenated fats. These fats are responsible to raise your LDL (bad cholesterol) and lower HDL (good cholesterol). These are found in jams, cakes, pastries, cookies, butter, mayonnaise, and margarine.
3) Regularly consume fatty fishes like salmon and mackerel as they contain good amounts of omega-3 fatty acids that promote good cholesterol levels and also prevent the development of plaque on the arteries and blood vessels keeping them free from damage.
4) Garlic contains a compound called allicin which is known to lower down high blood pressure. It helps in reducing the bad cholesterol, LDL which is one of the causes of heart diseases among people.
5) Flax seeds are another variant of super foods that boast of high omega 3 fatty acids, good to promote heart health and reduce any inflammation. You can consume one to two teaspoon of flax seeds daily. The best way to consume them is by dry roasting and then grinding them into a fine powder. This powder can be added to your curries, soups, salads or flour.
6) Cut back on salt. Aim to eat not more than two thousand milligrams of sodium, which is roughly equal to half teaspoon of salt on a daily basis. If you have constant high blood pressure, you need to further reduce the salt intake by three-fourth teaspoon on an everyday basis.
7) Clinical studies showing that consuming at least 25 g of soy protein per day lowered total and LDL cholesterol. Eat foods like soy beans, soy nuggets, tofu or tempeh to ensure goodness of soy in your diet.
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