THE BEST FOODS FOR YOUR HEART

Taking care of your health is a habit that should never be overlooked. You are who matter and you should organize your priorities, if you do not care of yourself. Who will do it? How can you take care of others?

Healthy eating brings benefits to both internal and external health, are countless the amount of times you have heard about it, but they are not just pretty words, it is reality.

In respect of the advantage of eating balanced is the main organ of the body care, the engine, the heart. Cardiovascular health can be achieved by eating foods that are low in cholesterol and saturated fat and high in fiber.

Saturated fats are found mostly in animal foods such as eggs, butter, milk and other dairy products without skim.

The body produces the necessary amount of cholesterol, so eating foods like eggs and skim milk products exceeds the amount of cholesterol you need. Moreover cereals, pulses, nuts, fruits, vegetables, and vegetable oils have no cholesterol.

Reducing saturated fats and cholesterol you should eat foods high in fiber. A vegetarian diet helps you consume the fiber you need and this is because the fiber is presented in plant foods such as fruits, vegetables, breads and cereals, also will help to lower cholesterol.

To determine the necessary diet to follow is necessary consultation with medical specialists, a nutritionist may perform necessary studies that may indicate what foods to consume and the amounts to be followed.

Generally healthy diets to maintain cardiovascular health hold not less consumption of 20% calories from fat and no more than 30%, the percentage varies for people with active or sedentary life varies similarly in men and women.

When shopping, note the following foods:

• Salmon: as a source of omega-3 fatty acids and prevents inflammation of the blood vessels and the risk of clots. It helps reduce blood triglycerides, blood pressure and arrhythmia. Fish rich in omega-3 are tuna, mackerel and sardines, and can be consumed twice a week.
• Extra virgin olive oil: is an antioxidant that helps protect blood vessels and lowers bad cholesterol and blood pressure.
• Fruits: like cranberries, raspberries, blackberries and strawberries and oranges contain vitamin C, magnesium, potassium, folate and fiber that lower risks of heart disease, high blood pressure, inflammation and heart attacks.
• Nuts: These fruits lower bad cholesterol and the risk of heart disease, it is recommended to eat in salads or as snacks.

Sometimes people wait for signs or reprimands, whether made by family doctors or specialists to put to work. But you must remember that the best treatment for any disease is prevented from occurring, provided it is in your hands.