Fun Express Circus Denge Gösterisi

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Surgeon from AXE

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Heart-healthy diet: 8 steps to prevent heart disease

1. Control your portion size

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions. Eating more of low-calorie, nutrient-rich foods, such as fruits and vegetables, and less of high-calorie, high-sodium foods, such as refined, processed or fast foods, can shape up your diet as well as your heart and waistline.

A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.

Fruits and vegetables to choose	Fruits and vegetables to avoid
Fresh or frozen vegetables and fruits Low-sodium canned vegetables Canned fruit packed in juice or water	Coconut Vegetables with creamy sauces Fried or breaded vegetables Canned fruit packed in heavy syrup Frozen fruit with sugar added

3. Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain couscous, quinoa or barley.

Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Grain products to choose	Grain products to limit or avoid
Whole-wheat flour Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread High-fiber cereal with 5 g or more of fiber in a serving Whole grains such as brown rice, barley and buckwheat (kasha) Whole-grain pasta Oatmeal (steel-cut or regular) Ground flaxseed	White, refined flour White bread Muffins Frozen waffles Corn bread Doughnuts Biscuits Quick breads Granola bars Cakes Pies Egg noodles Buttered popcorn High-fat snack crackers

4. Limit unhealthy fats and cholesterol

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:

Type of fat	Recommendation
Saturated fat	Less than 7% of your total daily calories, or less than 14 g of saturated fat if you follow a 2,000-calorie-a-day diet
Trans fat	Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow a 2,000-calorie-a-day diet
Cholesterol	Less than 300 mg a day for healthy adults; less than 200 mg a day for adults with high levels of LDL ("bad") cholesterol or those who are taking cholesterol-lowering medication

The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine.

You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

Fats to choose	Fats to limit
Olive oil Canola oil Margarine that's free of trans fats Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance	Butter Lard Bacon fat Gravy Cream sauce Nondairy creamers Hydrogenated margarine and shortening Cocoa butter, found in chocolate Coconut, palm, cottonseed and palm-kernel oils

The Proper Diet for a Healthy Heart

Action of coronary artery disease and is there a scientific prescription for this diet 11 interesting question and I'm happy to say that the first time really ever there's an embalming consensus among experts about what the right guy its not that hard this is not rocket science its pretty simple and straightforward it involves a lot of fruits and vegetables first and foremost damage America today 150 pounds of sugar a year were not designed to eat any sugar not a drop form so when you read all the sugar like me dude and out it's like trying to keep your car running a on unleaded fuel diesel engine is not gonna run right cuz its not designed for that you feel your design for low carb dot dot that's not it but not the old fashion low fat daddy's its a guy that has a lot of fruits and vegetables in it 9 service 5979 servings of fruits and vegetables its not that I should one serving is a half a cup what is about a handful for simplicity sake so think about three servings of fruits and vegetables the mail or two or three and then have a stack of an apple or banana are berries things like that I drop the day I need to come up with the beauty that is if you eat lots of fruits and vegetables and fill you up I feel you up with a lot of fluid in fiber and neutrins but not a lot of calories cause a food that taste good to you and I for calories does our ancestors they didn't die from over nutrition like we do today they die from starvation so we have something programmed into a hotel does nothing to taste sweet or taste fatty is good to us because we designed to withstand. Of starvation and scarcity except today and are the world we live in today its own environment chronic overabundance so this is where you have to rely on eating just a natural foods at your design and I say fruits and vegetables are the best because the loan calories the high in nutrients and those nutrients we learn sure you can take a multivitamin you take a high dose vitamin E supplement or something but they don't do the same thing for you eating foods what are you drinking everyday like most Americans is the wrong stuff its like poppers are number one beverage pop soda pop culture whatever you wanna call it the worst beverages to drink for high fructose corn syrup it's a totally on natural fuel that distorts your metabolic milieu your hormones everything taste great it's terribly nasty stuff never drink pop even die pockets not very good you know the answer to drink a drink water water pure water that's what you need to drink to about 8 glasses a day if you wanted to talk to to 1040 another great beverage iced tea or hot tea green tea is ideal but dot of blood black is fine too Coffee is okay because turns out coffee and tea are both good for increasing your metabolism what else to get your way down may be helpful for preventing type 2 diabetes coffee and Tara are also good for us because they're at their high in antioxidants nutrients that are low in calories like water like written by Charles this is the high nutrient to calorie ratio foods that you're supposed to eat did you design nothing really important point is it you have to make sure you get enough protein RSS it a lot of protein but you know what it was very different than a kind of protein United today it wasn't fatty marbled prime rib or all this luncheon need to deep fried chicken that stuff was not an option they lean protein from things like fish and shellfish while game again Lopez deer and that kind of meat is high in protein and hi to make it 3 fat a good that I am on Saturday that's a good that too low in saturated fat it wasn't burn didn't have any of the hormones in and salt and preservatives and each other chemicals we put in the middle but I'm self bring me to the bad and a lot of meat are bad but protein is good and it just has to be lean clean protein and you need to three times a day does protein is the nutrient that keeps you filled up can you eat protein yeah and specialty did with like fire and water to have a an apple and some protein in the city or water you're not hungry for 3-4 hours because your body knows how to process to steal this is the field at your design to run on weed this way you feel better you look better than heart disease diabetes