Cholestrol

Tips for Avoiding Heart Disease

Heart disease is a condition which is caused due to high cholesterol, high blood pressure and high triglyceride levels. Patients’ suffering with heart disease need to change their lifestyle and diet in order to maintain a healthy heart. There are many simple

tips for avoiding heart disease

which one can follow even after following a prescribed medication to lower cholesterol levels.

Tips for Avoiding Heart Disease

Here is the list of simple tips which can help to lower the levels of cholesterol and prevent heart disease.

  • Include low cholesterol diet:

    Body needs cholesterol in order to function properly, but in a very small amount. A diet may contain too much of cholesterol and saturated fat, which may raise bad cholesterol or LDL levels. High levels of LDL or bad cholesterol can cause build up of plaque in the arteries, resulting in heart disease. On the other hand, good cholesterol or HDL helps to clear bad cholesterol from the blood. Thus, you must include a diet which contains good amounts of fiber and good fat which will help to lower LDL or bad cholesterol.

  • Portion control of a meal with your hand:

    Most Americans consume super-sized meals in portions which are twice the recommended size for good health. This can contribute to high levels of cholesterol and weight gain. An easy way to make a control over a meal portion is to use your hand. A single serving of fish or meat must be of your hand palm size. A single serving of fresh fruits must be of your fist and a single serving of cooked rice, pasta or vegetables must fit in the cupped hand.

  • Include heart healthy foods in your meal:

    Load your plate with all fresh vegetables and fruits – 5 to 9 servings a day as to lower bad or LDL cholesterol levels. Antioxidants present in all these foods provide various health benefits. It also helps to eat less amounts of fatty foods as we are already loaded with fresh vegetables and fruits. Either way, it helps to maintain a healthy weight and to lower blood pressure. Foods enriched with the plant sterols such as yogurts, some margarine spreads and other foods help lower the levels of LDL cholesterol.

  • Include sea food in your diet:

    A healthy heart diet plan includes fish twice a week. This is because fish is high in omega-3 fatty acids and low in saturated fat. Omega-3’s help to lower triglyceride levels and cholesterol levels. Include fatty fish such as tuna, salmon, sardines and trout. One thing to remember is to avoid deep frying fish.

  • Include whole grains in your breakfast:

    A bowl of whole-grain cereal or oatmeal has various health benefits which last throughout the day. The complex carbohydrates and fiber in whole grains help to feel fuller for a longer time, thus one would be less tempted to eat the next meal or a snack. They also help by reducing bad or LDL cholesterol and could be the most important portion of the weight loss strategy. Some examples of whole grains include popcorn, wild rice, brown rice, whole-wheat flour and barley.

  • Include nuts in you snack:

    One must include a handful of nuts in the snacks as it is a tasty treat and it helps in reducing cholesterol levels. Nuts are rich in monounsaturated fat, which reduces bad cholesterol or LDL levels while maintaining the good cholesterol or HDL levels intact. Several studies have shown that individuals who ate nuts an ounce a day have lowered their risk of developing heart disease. As this nuts are high in calories and fat, one must eat a handful only and must be sure that they are not covered with chocolate or sugar.

  • Include unsaturated fats in your diet:

    Although, fat is very harmful to the heart, but our body requires a little of it in our diet (25 to 35 percent of the daily calories). Include unsaturated fatty foods which include canola, safflower and olive oils. They help to lower the bad cholesterol or LDL levels and may raise the levels of good cholesterol or HDL levels. Avoid include saturated fats like those which are found in palm oil and butter and trans fats which raise LDL cholesterol levels. One must include even good fats in moderation as they have calories.

  • Include more beans, but fewer potatoes in your diet:

    Body needs carbohydrates for energy, so include only those which do more good to the body. Thus, include whole grains such as quinoa or brown rice, beans and whole-grain pasta as they contain more fiber and raise less levels of blood sugar. They also help to lower cholesterol and also keeps you feel fuller for a longer period. Some other carbohydrates like those present in white bread, white rice, white potatoes and pastries boosts sugar levels in the blood more quickly. This makes to feel hungry sooner an might increase your risk for overeating.

  • Include physical activity:

    Physical activity even for 30 minutes for 5 days a week or 20 minutes 3 times in a week for the vigorous exercise like jogging can help to lower bad cholesterol and raise good cholesterol levels. Although, more exercise or physical activity is even better. It helps in maintaining an ideal weight, lowering your risk of developing clogged arteries. It is not necessary to work-out for 30 minutes continuously; one may break it into 10-minute work outs. You may include a 10 minute walk or cardiovascular exercise or aerobic exercise.

The above article discusses briefly about the

tips for avoiding heart disease

.

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