The Diet Can Save Your Life: Eat More of This and Less of This

 

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Heart disease in women is more common than we think, even surpass the dreaded cancer, but few become aware of this problem.

According to the magazine Harper’s Baazar heart disease is the leading cause of death in women, and each year claim the lives of more than 400 thousand people , but we tell you that is something we can prevent How?

 

Deborah Krivitsky, a nutritionist at the Center for Cardiovascular Disease Prevention at the Massachusetts General Hospital in Boston, told the magazine that there are effective ways to prevent such diseases as quitting smoking, exercising regularly and eating a healthy diet for the heart.

 

“Eating properly can reduce blood pressure, body weight and cholesterol, and reduce the risk of diabetes,” he said.

If you care about your health and want to prevent heart problems pay attention to the following diet:

 

              It increases the amount of:

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Fatty fish: Eat more fish like salmon and trout as they are rich in Omega 3 fatty acids and are very healthy for the heart. Krivitsky recommends eating at least two servings during the week.

 

Nuts: According to a study published in 2010 should consume at least 2.5 ounces of walnuts, almonds, hazelnuts and pistachios to lower cholesterol.

 

Legumes: A serving of lentils or chickpeas in the day can reduce bad cholesterol by up to 5%.

 

Tomatoes: Tomatoes contain lycopene, an antioxidant that can help reduce the risk of stroke.

 

Oats: Researchers have found that oats contains a single compound called avenanthramides (EAV) which has antioxidant and anti-inflammatory properties.

 

Avoid eating:

Processed foods: avoid eating white bread and other refined carbohydrates because they are harmful because of its high sugar content.

 

Red meat: Studies have shown that people who eat meat three times a week have a higher risk of heart disease, so it is advisable to eat only once a week.

 

Egg yolks: According to nutritionist ideally limit consumption of egg yolks to 200 milligrams a day (one large egg has 250 milligrams)

 

Sal: If we want to reduce blood pressure is essential to avoid salt intake. Ideally, restrict your intake to less than 1,500 milligrams per day.

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