Anti-heart attack diet

La dieta anti-infarto
Weight control and regular exercise are essential to keep the heart in shape. A healthy heart diet can be reduced by 80% the risk of developing heart disease or having a stroke. To understand which foods and cooking methods are healthier for the heart, it is possible that you can prevent or control diseases of the heart and high blood pressure, and thus have more control over the quality and length of your life. Meet the diet anti-heart attack.

Choose foods that lower cholesterol

Unhealthy cholesterol levels increase the risk of heart disease, so keep yours low is the key to a healthier heart. Your diet is essential for controlling cholesterol. Some foods may reduce cholesterol, while others will only worsen the situation.
Avoid saturated fats or trans. Foods that contain high levels of saturated fats or trans fats, such as French fries and packaged cookies, can greatly increase your levels of cholesterol significantly more than foods containing cholesterol, such as eggs. Saturated and total fat trans fats both increase LDL ("bad cholesterol") and, in turn, lower levels of HDL ("good cholesterol") cholesterol, which can put you at increased cardiovascular risk.
It makes intelligent decisions. Choose foods rich in unsaturated fats, fiber and protein. Fruits, vegetables, fish, beans, nuts and seeds are all major regulators of cholesterol. The best foods to lower cholesterol are oats, fish, nuts and other nuts, olive oil and foods enriched with sterols or stanols, substances that are found in plants that help block the absorption of cholesterol.
Remember that the labels can be misleading. Browse food labels often can be already complicated foods packaged with labels like "without cholesterol" or "low-cholesterol" not are necessarily healthy for the heart and even could contain cholesterol and put the heart at risk. Limit yourself to the basics that wherever possible: fruits, vegetables, nuts, and lean proteins.

Not all fats are bad for the heart

While the saturated fats and trans are obstacles for a heart healthy, unsaturated fats are essential for good health. You only have to know the difference. "Good" fats include:
Omega 3fatty acids. Fatty fish such as salmon, trout or herring and flaxseed, canola oil and nuts contain all polyunsaturated fats that are vital for the body.
Omega 6 fatty acids. Vegetable oils, Soy nuts and many types of seeds, all contain healthy fats.
Monounsaturated fats. Almonds, cashews, peanuts, nuts, and nut butters made from these nuts as well as avocado, are good sources of "good" fats.

Prevent heart attack: eat more

  • Healthy fats: raw nuts , olive oil, fish oils, seeds of flax or Avocados.
  • Nutrients: fruits and vegetables fresh or frozen, prepared without butter.
  • Fiber: cereals, breads and pastas made with whole grains or legumes.
  • Omega 3 and proteins: fish and seafood, poultry.
  • Calcium and protein: egg whites, substitute of milk 1% fat, cheese or low fat or fat-free yogurt, skim milk or egg.

Avoid heart attack: eat less

  • Trans fats from partially hydrogenated or fried foods; fat saturated the whole dairy products and red meat.
  • Any packaged foods, especially those rich in sodium.
  • White bread, granola, refined pasta or rice type cereal.
  • Red meat, bacon, sausages, fried chicken.
  • Whole milk products such as cheese or yogurt.
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