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 Cardiovascular Health

Health Of Heart

One person has a heart attack every two minutes in the UK within 24 hours. To keep your heart healthy and protected, follow these tips:
 
health of heart

Heart disease

2.7 million people in the UK suffer from heart disease.
People of South Asian descent are more likely to have heart disease.
The death rate is about one in five men and one in eight women as a result of this disease.
But you can protect yourself and most premature deaths from cardiovascular disease, including coronary heart disease, can be prevented.

You can make small but important changes, make your diet healthy and keep your heart healthy

You can make a diet that has a big impact on your heart health. About a third of the food you eat should be fruits and vegetables, and the other third from starchy foods, including bread, pasta, rice and potatoes.

"Whole grains and brown breads are the best varieties because of the fiber they contain," says Armstrong The remaining third should contain moderate amounts of dairy, meat, fish and vegetables.

Reducing fat intake

Limit your total fat intake, especially saturated and trans fats. They increase cholesterol levels and are therefore harmful to the heart.

Foods containing saturated fats include butter, hard cheese, fatty meats, biscuits, cakes, cream, lard, lard, margarine, coconut oil, and palm oil.

"Replace foods high in saturated fats with low-fat or fat-free ones," Armstrong advised. "Include small amounts of unsaturated fats in your diet as they are good for your cholesterol levels."

Eating moderate amounts of unsaturated fats, monounsaturated fats and polyunsaturated fats is god for cholesterol levels.

Foods that contain unsaturated fats include olive oil, sunflower oil, nuts, and some other substances.

Reduce your salt intake

The body needs small amounts of salt. But too much of it can cause high blood pressure, which is linked to heart disease.

The recommended daily intake of salt for adults is less than five grams, and it is easily accessible because most of our packaged foods contain at least 70% salt, including bread, cheese and cereals.

"To reduce the amount of salt you eat, do not put salt on the dinner table. Also look at the labels that appear on many foodstuffs when you shop," Armstrong says.

Reduce your intake of processed foods. Packaged foods often have "sodium" written on the label instead of "salt," as one gram of sodium equals 2.5 grams of salt.

Three steps to a healthy heart

Do not smoke
Be active
Eat healthy food

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