Daily Health Care

A good diet and healthy is a diet that does not reduce the body’s health in terms of staying in shape despite lower portions.

Here are some general guidelines for healthy eating for the heart:
Choose foods low in saturated fat and trans fatty acids. Some foods low in saturated fat include fruits, vegetables, grains, and nonfat dairy products or fat. Try to avoid fried foods and commercial baked goods like cookies and crackers.
Choose a diet moderate total fat. The good news is that you can not remove all the fat from your diet! Diet with moderate fat content will provide enough calories to satisfy your appetite, which can help you eat fewer calories, stay at a healthy weight and lower blood cholesterol. To maintain a moderate total fat intake, try to replace saturated fats with unsaturated fats.
Choose foods low in cholesterol. Try to eat fruits, vegetables, whole grains, lowfat or nonfat milk, and moderate amount of lean meat, skinless poultry, and fish. Eat lots of soluble fiber may help lower blood cholesterol, LDL ( “bad”). Oat bran, oatmeal, legumes, peas, rice bran, barley, citrus fruit and strawberries are good sources. Soluble fiber will not help the level of blood cholesterol, but also good for healthy bowel function. Bread wheat, nuts, almonds, beets, carrots, Brussels sprouts, broccoli, cauliflower, green beans and apple skin is a good source of insoluble fiber.
American Heart Association also recommends that at least try to eat fish twice a week (especially fatty fish like salmon and lake trout) because they are high in omega-3 fatty acids, which can help lower blood cholesterol. Some species of fish such as swordfish, shark and mackerel, can contain high levels of mercury and other environmental contaminants that can damage the brain and central nervous system, especially in the developing fetus. Children, pregnant women and breastfeeding should limit their fish intake of no more than 12 ounces per week.
You can also eat omega-3 fatty acids from plants, such as tofu, soybeans, walnuts and flaxseed (these contain alpha-linolenic acid, which is less potential of omega-3 fatty acids).
Reduce sodium intake. If you have hypertension and high blood cholesterol – and many people have – your health care provider may instruct you to refuse if the consumption of sodium or salt. Although not suffering from hypertension or have high cholesterol, try to not have more than 2400 milligrams of sodium per day. The DASH diet also recommends a lower level of sodium per day, in this case 1500mg. You can choose low-sodium foods such as fruits, vegetables, whole grains, lowfat or nonfat milk, meat and a moderate number of macro, which will also help lower cholesterol. To spice your food, select herbs and spices rather than sugar, high sodium. Be sure to read labels spice mix, because some contain salt.
Controlling weight. No wonder that the people who are overweight have higher blood cholesterol than people who do not. If you reduce the amount of fat in your diet, not only consume less cholesterol and saturated fat, but also fewer calories. This will help you lose weight and improve your blood cholesterol, which reduces both the risk of heart disease.