5 Tips to Keep Your Heart Healthy
With February right around the corner let's discuss matters of the heart...literally. xoxo
Following a heart-healthy diet can really impact your health. Half of heart disease deaths in the U.S. are preventable. Medline Plus reports that 1 in 4 women dies from heart disease. According to an Emory University study, the leading five controllable risk factors are
obesity,
high cholesterol,
diabetes,
high blood pressure and
smoking.
Eighty percent of Americans have at least one risk factor. Follow these heart-healthy diet tips to fight the big 5 risk factors.
Focus on Fiber
You don't have to follow a strict diet to lose weight, according to a 2015 study in the Annals of Internal Medicine. Individuals who simply ate 30 grams of fiber daily lost almost as much weight as those on a low-cal diet. So chow down on fiber-rich foods, such as raspberries, broccoli and lentils.
Skip Sugary Sips
Sugary beverages aren't so sweet for type 2 diabetes. When British adults swapped their daily soft drink for water or unsweetened coffee or tea, their type 2 diabetes risk dropped 14 to 25 percent. Starbucks just isn't worth it. Smart sipping doesn't have to be boring-infuse your water with cucumber or mint or switch to seltzer with lemon. Experiment with a variety of herbal teas...unsweetened...to see what your palate likes.
Reduce Your Intake Of Meat
Giving up meat may have a similar impact on your blood pressure as nixing salt, found a review published in JAMA Internal Medicine. I know my Keto peeps aren't going to like this. Sorry, but truth is that not a single dietitian or nutritionist is ever going to recommend going on a keto diet. Click on this link to learn more about Keto https://sabrinaf1.wixsite.com/website/single-post/2019/07/31/What-is-Keto-A-basic-breakdown
Loading up on veggies was associated with a 5 mmHg drop in systolic blood pressure, which could reduce your risk of death from heart disease by up to 9 percent.
Omega-3s
Omega-3s may help you quit smoking, according to a study from Israel. Smokers who took supplements of EPA and DHA (two types of omega-3s) for a month, smoked less and had weaker cravings. To get this from salmon, you'd need over 12 ounces daily, so supplements may be more realistic.
Enjoy Eggs
No need to give up eggs, found research from The FASEB Journal. Compared to those who ate an oatmeal breakfast every day for a month, egg-eaters saw no increase in LDL ("bad") cholesterol. Plus, HDL ("good") cholesterol increased. Oatmeal eaters kept LDL steady, but didn't get the HDL bump.
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