If obesity and excess weight causes heart disease, it appears that we can protect our hearts from these diseases through correct diet and health
Excess weight constitutes a nuisance aesthetically. But the most serious problem is not that we see, but inherent in the effect of food and obesity on our health. Lead food rich in fats and carbohydrates to high level of bad cholesterol (LDL) and level alghlisiridat triglycerides (TG) and low level of good cholesterol (HDL).
In addition, food affects blood glucose levels and the risk of diabetes. Eating habits also affect the risk of high blood pressure. All these factors, in addition to the obesity-especially those that focus on the abdominal region-are factors that affect the potential occurrence of hardening of the arteries (Atherosclerosis), which is a risk factor for heart disease.
To reduce the risk of cardiovascular disease, we must pay attention to limit consumption of foods that increase the risk of heart disease:
-Balkolisterol rich foods, saturated fats and trans fats (TRANS), directly affect the high level of cholesterol in the blood.
-Cholesterol in foods exists is originally from animals such as: egg yolk (recommended 2-3 week), internal organs, fatty beef, lamb, goose, duck, sausage, sausage, skin and fat.
-Dairy products containing more than 5% FAT: butter, cream, ice cream, cheese, etc.
-Saturated fats present in foods of plant origin: India coconut, coconut oil and palm oil India. Where the level of LDL walghlisiridat oils, and lead to lower cholesterol mstoui good.
-Trans fats (TRANS) is oily vegetarian food industries are converted to fatty substances. Found in foods such as: margarine, pastry, pies, cakes and snacks. Recommend eating less than 1% of trans fats through food.
-Foods rich in salts-sodium in salt to the pool of bulk and high blood pressure. Therefore it is advisable to reduce the consumption of salt and salt-rich foods such as hard cheeses, canned, pickled vegetables (olives) and processed meats.
-Hyper starches and sugars-leads to high blood glucose, and high levels of triglycerides and weight gain alghlisiridat. Starches and sugars are found in sugar, of course, as well as in sweets, fruit juices, sweetened beverages
- True to list your food fortification to foods that reduce the risk of heart disease:
Unsaturated fats-contains fatty acids that the body cannot produce them. And there are two types:
Omega-6 – recommended identification of its consumption quantity between one tablespoon or 2 teaspoons Max per day. Because Hyper Omega 6 reduces good cholesterol level, for oxidation and increases the infection. This article present in seeds, sunflower, soya, and mayonnaise.
Omega 3-reduce amount of trios alghlisirid, reduce high blood pressure, improves cardiac performance. Found primarily in sea fish: mackerel, herring, and sardines. In plants found in: nuts, seeds, flax oil, canola oil, vegetables, and green leaves.
Monounsaturated fat – leading to higher quality and lower cholesterol. It is also considered an anti-oxidant. Found in the following foods: olive oil, canola, avocado,tahini, walnuts, Pecans, hazelnuts, peanuts, pistachios and cashews. All reduce bad cholesterol and increase good cholesterol. Recommend making it part of your daily diet – especially 2-3 teaspoons olive oil.
The importance of consumption of fresh vegetables and fruits, and groups of 5 colors.
Fruits and vegetables rich in vitamins, minerals, antioxidants and fiber. In cases of excess weight, height, and higher levels of diabetes alghlisirid trios-recommended reducing the consumption of sugar-rich fruit.
Whole grains: wheat, hulled grains, oatmeal, rye, buckwheat, millet, quinoa, rice, maizefull. As well as legumes: chickpeas, beans, soy, peas, and lentils. In addition to foods rich in vitamins and minerals, fiber, and antioxidants. Fiber contributes to reduce cholesterol level and blood pressure, blood sugar balance, and prevent constipation.
Summary of topic: you must first maintain proper body weight. In addition:
Consumption of cholesterol, saturated fat and trans.
Monounsaturated fat preference.
Increased consumption of Omega-3.
Eating a lot of fruits and vegetables – from 5 color combinations
Eat more whole grains and beans.
Reduce consumption of salt and salt-rich foods.
Reducing the consumption of sugar and sweets.
A lot of water.
Reduce drink sugary drinks.
And exercise regularly.
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