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.

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Do you spend a lot of time sitting? Treatment, their health is in danger is more likely to become overweight, heart attack or even death

Scientists warned them that sit for long periods, no matter how regular exercise, can be bad for health. They warn that no matter where it is the office, school, car or on a computer or TV, what matters is the total hours spent in that position.

Only the initial investigation, but several studies show that people who spend most of their day sitting more prone to being overweight, heart attack or even death.

In an editorial this week in the British Journal of Sports Medicine, Elin Ekblom Bak, Swedish School of Sports Science and Health, suggest that the government change the definition of physical activity to emphasize the risk of sitting.

Although there are recommendations made by the health unit with a minimum amount of physical activity, no one suggested that people try to limit the time spent sitting.

“After four hours of sitting, the body began sending a dangerous signal,” said Ekblom Bak. He added that the genes that regulate the amount of glucose and fat in the body begins to stop functioning.

Although YEAR
Tim Armstrong, an expert in physical activity for the World Health Organization, said people who exercise every day, but still spent a lot of time sitting, might benefit more if they do several times a day.

A study published last year which followed the activities of more than 17,000 Canadians over 10 years shows that people who are sitting longer face a higher risk of death, regardless of whether they run or not.

“We do not have enough evidence to say how much time a bad seat,” said Peter Katzmarzyk Pennington Biomedical Research Center in Baton Rouge, who led the study in Canada. “But it seems that more people can stop and disrupt the settling behavior, the better”.

“People should still exercise for bringing many benefits,” said Ekblom Bak. “But when in office, should try to interrupt sit as often as possible. Instead of sending an email to a colleague, walk over and talk to him. Unemployed

One third of the population overweight Peru

National nutrition indicators, Biochemistry, socioeconomic and cultural factors associated with chronic degenerative disease of the National Food and Nutrition (to eat), National Institutes of Health, being overweight affects 35.3% of the population, namely the third part of Peru, the value higher for women (39.1%) than men (31.1%).

Nutritionist for the Executive Risk Management and Prevention of Damage nutritional dinner, Rosa Salvatierra, this figure is not only alarming, but should serve to make people aware of and changing eating habits, improve the quality of your diet today.

Also mentioned that according to the National Survey of Population and Family Health National Statistics Institute (INEI) in the country, 43.4% of women of childbearing age are overweight or obese and 47% concentrated in urban areas.

Strict diet

Given this situation, explaining that excess weight and misleading people started a strict diet that causes damage to your body, making people more susceptible to disease.

“There’s no magic diet to lose weight, which is why we need a balanced, well-balanced diet that varies according to individual needs. Only a change in eating habits and adequate exercise can lead to a reduction constant and constantly being overweight,” says expert nutrition.

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