16 food tips for your heart

• May 9, 2024

So that in the month of love and friendship you can give all the love you want, you need to have a organ completely healthy .

That is why it is necessary to modify our eating habits and in this way help reduce the risks to our heart . Try, in the case of mens , that the circumference of the waist is not greater than 94 cm and, in the case of women , at 80 cm, it is a task for which we must begin. To do this, the Kellogg's® Institute of Nutrition and Health suggests here some practical measures that will be of great help to you:

1. Makes five meals a day : three main ones and two refreshments between each of them. Having a fractional diet will contribute positively to the level of lipids in the blood.
2. Avoid skipping a meal since this will cause you a sensation of excessive hunger that will end in an excess of food.
3. It favors lean meat , defathes cold broths and removes visible fat as well as bird skin before cooking.
4. Prefer the skim milk above the whole ones, as well as the white cheeses (panela or cottage) before the mature cheeses.
5. Extends fish consumption a week and choose those that come from cold waters (tuna, sardines and salmon), these will provide omega 3 fatty acids, necessary for heart care.
6. Moderate your consumption of foods high in cholesterols and saturated fats, such as sausages, shellfish, viscera and in general any meat derivative.
7. It favors the use of vegetable oils before butter or margarine at the time of cooking.
8. Increase the fiber in your diet and consume at least 5 servings of fruit Y vegetable a day, trying to be raw and in shell.
9. Rice, pasta, bread and cereals they will be of great help.
10. Increase the consumption of legumes (beans, lentils, beans or chickpeas) three times a week.
11. The smoking and alcoholism they are high factors risk . The first to be a trigger for cardiovascular disease and the second to promote increased triglycerides and the consequent overweight that increases the risk of developing hypercholesterolemia.
12. Try to cook with the less amount of Salt possible. Avoid canned foods and sausages, as these mostly contain large amounts of sodium per serving. It prefers natural water before the soda, these also contain considerable amounts of sodium.
13. Avoid excessively fatty stews like caped Y breaded , in its place it resorts to those cooked on the grill, grilled, roasted, boiled or steamed.
14. Never reuse the oils that are used for frying since when reheating them it causes the production of substances that are associated with diseases such as cancer.
15. Make a daily Minimum of 30 to 45 minutes of aerobic exercises (walking, running, swimming, cycling). This will help you regulate and improve plasma cholesterol levels and maintain a healthy weight.
16. Takes care your levels of stress , this can lead you to states of anxiety that are related to cholesterol increases. It is important that you learn to relax and lead a more relaxed and healthy pace of life.

With these practical and simple tips you can get better health for your heart, avoid cardiovascular diseases and give a better and greater affection to all those around you.

Other factors that can pose a significant risk to the health of your heart are hypertension, overweight, smoking, cholesterol and high triglycerides, as well as genetic predisposition.

Source: Carmen Haro, Nutritionist for the Kellogg's Institute of Nutrition and Health

Video Medicine: 15 Foods That Reduce Your Heart Attack Risk by 80% (May 2024).