Keep The Beat With Heart Healthy Recipes.

Keep the beat...with heart healthy recipes.

When eating, learning, preparing heart healthy recipes or easy healthy recipes

You need to know how nutrition affects three key risk factors. What you eat can help keep your heart beating strong or lead to overweight, high blood pressure, and high blood cholesterol, these are the three key factors that increase the risk of developing heart disease.

Here’s a brief look at why these three risk factors are so important:

Number one factor is obesity and overweight.

First they increase the risk of heart disease.

Second, they make you more likely to develop other factors that also increase that risk.

For instance, overweight and obesity increase your chance of developing high blood pressure, high blood cholesterol, and diabetes all major risk factors for heart disease.

So it’s important to stay at a healthy weight by learning how to prepare heart healthy recipes and have a list of low cholesterol foods There’s no gimmick to achieving this goal. The amount of calories you take in through your healthy diet should not exceed the amount you expend through body metabolism and physical activities.

If you eat more calories than you use up, you’ll gain weight. But, even a small decrease in calories eaten can help keep you from gaining weight.

If you are overweight, losing just 10 percent of your current, weight, helps to lower your risk of heart disease learning about heart healthy recipes will help you. If you can’t lose extra weight just yet, then try not to gain more.

Here are a few tips to help you keep your weight in check:

Watch out for portion size. It’s not just what you eat, but how much.

Choose fewer high-fat foods. These often have more calories than the same amount of other foods.

But be careful of “low fat” foods. They aren’t always low in calories. Sometimes, extra sugars are added to low fat items, such as desserts. They can be just as high in calories as, regular versions.

Be physically active if you are, you’ve got a good chance of keeping your calorie equation in balance.

Number two factor is high blood pressure

Also called hypertension, this condition puts you at risk for, heart disease and stroke. Diet plays a big role in your chance of developing high blood pressure. Following an eating plan for heart healthy recipes and low in saturated fat and cholesterol, and moderate in total fat is important for heart health generally and may help prevent or control high blood pressure.

A key ingredient of this plan should be reducing your intake of salt (sodium chloride) and other forms of sodium.

Only small amounts of salt occur naturally in foods. Instead, most of the salt Americans consume is added during food processing, in preparation at home, or in a restaurant. By cutting back on salt, you’ll probably lessen your taste for it over time.

Try to consume no more than 6 grams (about 1 teaspoon) of table salt a day. That equals 2.4 grams (2,400 milligrams) of sodium a day.

Studies such as the Dietary Approaches to Stop Hypertension, trial, or DASH, show that persons with or at an increased risk of developing high blood pressure can help control or prevent the condition by further reducing table salt—to 4 grams (or 2/3 teaspoon) a day. That equals 1.5 grams (1,500 milligrams) of sodium a day.

Both totals include ALL salt and sodium consumed—that used in cooking and at the table, as well as in prepared foods.

Number three factor is high blood cholesterol

Fat and cholesterol in the diet can raise the level of cholesterol in the blood and that can lead to atherosclerosis, a type of “hardening of the arteries.” In atherosclerosis, cholesterol, fat, and other substances build up in artery walls. As the process continues, arteries,including those to the heart, may narrow, reducing blood flow.

Saturated fat raises blood cholesterol more than anything else in the diet. That`s why I insist in heart healthy recipes.

Also you can reduce your fat intake by looking for low fat or fat free dairy products and other fat free items but, again, keep an eye on the products’ calorie content so you don’t gain weight. Some foods can actually help to lower blood cholesterol. This includes foods with soluble (also called viscous) fiber. Soluble fiber is found in cereal grains, fruits, vegetables, and legumes (which include beans, peas, and lentils).

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