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Foods that prevent heart disease. These help add years to your life
These foods have been proven to help prevent heart disease, which is the #1 killer in North America. Anually one million Americans die a year of heart related disease. Stay away from trans and saturated fats. They will clog your arteries and may decrease years of your life.
EAT THE FOLLOWING:
1) FISH & SEA FOOD Omega 3 acids prevent atherosclerosis, lowers cholesterol
& arthritis. High in vitamin A. Worldwide studies showed that threat of angina and fatal
heart attacks dropped significantly the more fish people ate. Studies showed that eating
an once of fish a day slashes your chances of coronary heart disease and heat attack by
one half. Fish like salmon and mackerel are high in omega-3 fatty acids and are more
helpful in preventing heart attacks; therefore sufferers of artery blockage are urged to
change their diet to fish immediately since it keeps arteries open and may prevent all-out
re-clogging.
2) GARLIC/GINGER Lowers blood pressure, fights cancer, prevents heart disease
and arthritis. A garlic diet was tested on hundreds of heart-disease patients globally.
Death among garlic eaters dropped by 50% and in the third year sank to 66%. So far
garlic has been proven to be among one of the only natural foods that can wash away
some of the arterial plaque to prevent future damage.
3) POULTRY Excellent source of protein, lower in saturated fat than red meat, good source of vitamin A, B, vitamins and minerals. Dark poultry meat comes from muscles that get more exercise. Remove skin, as it has most of the fat, and especially avoid skin if fried.
Go easy on duck meat since it contains more saturated fat.
4) ALL FRUITS AND VEGETABLES Lowers cholesterol and prevents arthritis.
Sources of fiber, essential vitamins, minerals, beta carotene and antioxidant nutrients.
According to Harvard studies, people who ate an additional large carrot or vegetable a
day slashed their risk of heart attack by 22% and stroke by 40 to 70%. Fruits and
vegetables are also an excellent post-heart problem prescription.
5) OATMEAL/GRAINS/WHEAT GERM & TYPES OF WHOLE GRAIN
CEREALS LOW IN FAT AND SUGAR. UNREFINED CARBOHYDRATE SOURCES
WITH A LOW GLYCAEMIC INDEX High in fiber. Source of protein, iron and
vitamin B. Lowers cholesterol levels. Certain types of rice and pasta are important for
people prone to diabetes because they help keep blood sugar levels in check.
6) LITE-SOFT MARGERINE (0 CHOLESTRAL IMITATION) Choose unsalted
with the least saturated fat. It is better than butter, because soft margarine contains 1.9
polyunsaturated fat with zero cholesterol. Margarine also has vitamin D, butter doesn’t.
Butter may have as much as 30 times more cholesterol without the vital polyunsaturated
fat.
7) PITA/ PUMPERNICKLE WHOLE BREAD Whole wheat bread, high in fiber,
carbohydrates and low in fat.
Avoid white bread.
8) NON-FAT YOGOURT Excellent source of calcium, phosphorus vitamin A, B and
zink. More digestible for the lactose intolerant. Yogurt cultures are healthful and suppress
the growth of harmful microorganisms in the body. Yogurt restores normal intestinal
flora. Non-fat yogurt contains only 110 calories in a ½ cup serving. While milk yogurt
contains 14 mg of cholesterol. Calories also rise with the addition of sweeteners and fruit
purees.
9) CRANBERRY’S OR UNSWEETENED CRANBERRY JUICE High source of
vitamin C and fiber. Prevents cystitis and urinary tract infections. Contains bioflavonoids
to prevent cancer and help counter the damage of unstable molecules that are formed with
oxygen is burned in the body. Serves as a superior and natural sports drink: 0%fat, 12%
carbohydrates, 37 grams of Glucides and 170% of vitamin C.
10) PURE OLIVE OIL OR CANOLA OIL ONLY. Olive oil is high in
monounsaturated fats which benefit blood cholesterol levels. Those who eat olive-oil rich
diets are half as likely to die of heart related disease. Those who follow the
Mediterranean diet are a testament to this. About three-fourths of all fat calories from
those who live around the Mediterranean Sea come from monounsaturated fat,
exemplified by olive oil. A relatively high-fat diet doesn’t not seem as hazardous to the
heart if it is very low in animal fat and high in olive-oil monounsaturated type fat.
Go easy on vegetable oils: corn, safflower, sesame.
11) GREEN TEA�contains antioxidants and bioflavonoids which lower risk of heart
disease, stroke and cancer. Contains vitamin k and is low in calories.
Avoid soft drinks.
12) NUTS , IN SMALL QUANTITIES High in antioxidants. Rich in fiber &
monounsaturated olive-oil type fats. Studies found that of the 32,000 patients, those who
munched on nuts at least five times a day had half the chance of heart attack and coronary
death than those who ate nuts less than once a week. Be that as it may, nuts must be eaten
in small quantities if you are concerned about your weight due it its excessive fat
qualities and are high in kilojoules.
It's never too late to change your diet. Good luck! If you are interested, i can also post the foods you need to avoid.
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