Do you know that every seven minutes someone dies from cardiovascular disease or cerebrovascular accident (CVA) in Canada? What is cardiovascular disease and stroke, two of the leading causes of death
You can control many risk factors associated with cardiovascular disease and stroke. These include hypertension, hypercholesterolemia, diabetes and unhealthy weight mass. You can change these risk factors having a healthy diet.
Here is a list of some specific nutrients and how they affect the health of your heart.
Fiber
There are two types of fibers, namely soluble and insoluble fiber, which are beneficial to heart health.
Soluble fiber: when you consume foods that contain soluble fiber, they mix with water and form a gel (which is thicker). This slows digestion, giving you a feeling of fullness for a longer period and helps to balance sugar levels in the blood 4. Associated with a diet low in saturated fat and trans fats, soluble fiber also lower cholesterol - LDL (or "bad cholesterol")
Important sources of soluble fiber: oats, oat bran, beans, peas, strawberries, apple pulp
Insoluble fiber: you can not digest this kind of fiber. So, they help regulate your metabolism and slow digestion. Like soluble fiber, insoluble fiber help regulate sugar levels in the blood, thereby reducing the risk of developing diabetes and help control weight.
Important sources of insoluble fiber: whole grain breads, cereals wheat, barley, beets, carrots, turnip, apple skin.
Try this delicious recipe for chicken soup and barley to enjoy the combination of soluble and insoluble fiber!
Sodium
For people who have a certain "salt sensitivity", excess sodium can cause high blood pressure. On average, Canadians tend to consume too much salt, often without being aware
Important sources of sodium: table salt, processed foods, fast food foods, mixed dishes and some soups (ie d, macaroni and cheese, casseroles, lasagna.).
Potassium
Potassium is an important nutrient that helps prevent cardiovascular disease and stroke. The potassium and sodium help regulate blood set tension body 8-10. Potassium helps to relax blood vessels and balancing the level of sodium in the body, which helps to maintain the proper balance of blood pressure.
Important sources of potassium: sweet potatoes, potatoes, dark leafy vegetables, lima beans, peas, bananas.
Give it a try this recipe thighs grilled chicken with buttermilk mashed sweet potatoes which is very low in sodium and rich in potassium. You can increase your potassium intake by choosing and preparing whole foods more often, including fresh chicken, vegetables and fruits.
Fat
Focus on "healthy" fats and "unhealthy". Reduce the amount of saturated fat in your diet and avoid trans fats, because they may increase ("bad") cholesterol - LDL.
Monounsaturated and polyunsaturated fatty eat "healthy", with moderation.
Monounsaturated fats: they help reduce ("bad") cholesterol - LDL.
Important sources of monounsaturated fats: olive oil, canola oil, peanut oil, avocados, almonds, pecans .
Polyunsaturated fats: the two types of essential fats to heart health are omega-3 and omega-6.
Omega-3 prevent blood clotting, reduce cholesterol - LDL and the amount of fat in the blood, a risk factor for heart disease.
Important sources of omega-3 rainbow trout rainbow, salmon, nuts, sardines, mackerel 12.
Omega-6: reduce cholesterol - LDL. However, if eaten in large quantities, they can also lower ("good") cholesterol - HDL. Like all fats, it is advisable to eat foods containing omega-6 with moderation.
Important sources of omega-6: safflower oil, corn oil, almonds, Brazil nuts, sunflower seeds.
Ready for love
This February, prepare a healthy meal for the heart of a loved one. Appreciate his heart and love yours too! Try this low-fat recipe for Peruvian chicken easy to prepare for a warm winter meal.
