DIET THE CONNECTION BETWEEN DIET AND CARDIOVASCULAR DISEASES
Diet directly affects the development of
ATHEROSCLEROSIS a lesion which can block arteries
The underlying cause for CVD
Diet also affects blood cholestrol level ,body weight,blood pressure ,and blood glucose level WHAT IS HEART HEALTHY DIET
High in omega 3 fatty acids ,found in fishes
High fiber High in fruits and in green ,red ,and orange vegetables Low in saturated fats and transfat Low sodium Low in sugar Low in cholestrol Low in alcohol or alcohol free Calorie balanced to support healthy weight GOALS OF HEART HEALTHY DIET
Reducing over all cholestrol levels and low
density lipoproteins ,which are harm full to the heart Increasing high density lipoproteins ,which are beneficial to the heart Reducing harmfull lipids such as triglycerides and lipoprotein KEY TO CARDIOPROTECTIVE DIET
FATS AND OILS
Limit saturated fat and transfat Example;meat ,cream ,butter ,fried fruits ,baked foods Limit the amount of cholestrol that eat less than 200 mg per day Eat more omega 3 fatty acids Example;fishes like salmon ,tuna other foods like wallnuts and soya bean CHARBOHYDRATES FIBER AND SUGAR Carbohydrates are either complex or simple many studies report that people protect their heart and circulation by eating plenty of fruits and vegetables Different type of fibers have many specific benefits Insoluble fiber; healps to achieve weight loss and reduces risk for cardiac failure Soluble fiber ;may healps to achieve healthy cholestrol levels and possibly reduces blood pressure SUGAR Doctors recommended that no more than 10 percentage of daily calories should come from sugar PROTEIN Proteins are getting from both animal and plant sources Animal sources ;example meat ,fish and diary products Plant sources ;example beens ,nuts and whole grains Fish is probably the best source of protein Helps to lower Risk of death from heart disease Dangerous heart rhythms Blood pressure Tendency for blood clot Anti oxidant vitamins ;it protects the heart from the formation and elimination of free radicles Vitamin E ;fat soluble vitamin Vitamin C ;water soluble vitamin Vitamin K ; it stops vascular calcification Vitamin A;it is also an antioxidant MINERALS Potassium ;potassium rich diet can improve small reduction in blood pressure ,example banana , tomato ,beans Magnesium ;it reduces blood pressure in small level Calcium ;calcium reduces blood pressure Sodium ;sodium increases blood pressure because it holds excess fluid in the body creating an added burden to the heart DASH DIET
An eating plan designed to lower the blood
pressure It is a combination diet It is proven to lower blood pressure and may have additional benefits for preventing heart disease , stroke and heart failure
The Essential Cardiac Diet Cookbook ;The Perfect Nutrition Guide For Better Heart Health With Diet Tips, Meal Plan And Nutritious Heart-Healthy Recipes